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Workouts of the Day

FRIDAY 4.21.17

Strength

Wide Stance Box Squat:

8 x 3 @55-65%, every 60s.
– use 13-15″ Box.
– +5% from last week.
– Ensure each set is done explosively + athletes sit back on the box
– If you’re able to set-up bands use them and use 45-55% for all sets.
– This % is of your athletes 1RM Back Squat.

WOD

“Open WOD 13.3”
AMRAP 12:

150 Wallballs (20, 14) (10′, 9′)
90 Double Unders
30 Ring Muscle-ups

L2: (14, 10) (DU Attempts)
L1: (10, 8) (180 Singles)
*Score = total reps

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THURSDAY 4.20.17

Strength/Skill

Rope Climb Skill Work + Gymnastics Static Hold
*Spend 10:00 teaching people the J-technique then perform 
EMOM

EMOM 10:
ODD Minutes: 1 Rope Climb or Scaling Option.
– Adv: Legless RC
EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold

WOD

AMRAP 18: 

40 2 Ct. Mountain Climbers
30 Air Squats
20 DB Hang Power Snatch (10 ea.)
10 Box Jumps w. Step down (24, 20)
*Athlete choice of DB weight

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WEDNESDAY 4.19.17

Strength

EMOM 12:

ODD Minutes: 3 Split Jerks @70-75%
EVEN Minutes: 15-20s Hollow Hold
– Take 7-10:00 warming up to desired work weight focusing on technique before starting the clock. 

WOD

5 RFT:

12 T2B
9 Hang Power Cleans (155, 105)
6 S20H (155, 105)

Rx+:(185, 125)
L3: (115, 75)
L2: (Knee Lifts) (95, 65)
L1: (Sit-ups) (55, 25)
10:00 Cap

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