Dodge City, KS 67801
151113 Friday WOD
| E:45 x 4 sets 5 Front Squats @ 50% |
For time: 800m run 30 Power Snatches, 75/55 30 Ring Dips 30 Box Jump overs, 30/24 400m Front Rack Carry, 75/55 |
E:45 x 4 sets 3 Front Squats @ 75% |
20 min running clock
Barbell barbell complex Hang power snatch Overhead squat Power snatch Overhead squat @ 75-80% of 1RM |
151111 Wednesday WOD
| “3 rounds: 30 sec ME Ring Row w/feet parallel to rings 30 sec rest 30 sec ME Ring pushup 30 rest” |
“Isabel” 30 Power Snatches, 135/95 *NOTE-EMOM until completion perform 6 pistols or 10 air squats. Start with pistols.” |
3 rds 4Weighted strict pull ups
4 bench press @ 65-70% of 1RM of bench press |
“Isabel” 30 Power Snatches, 135/95 *NOTE-EMOM until completion perform 6 pistols or 10 air squats. Start with pistols.” |
151110 Tuesday WOD
| “E:20 x 10 sets 4 Speed Deadlift @ 75%” |
For max reps on a continuous clock:
0:00 -5:00 700m row, Max reps of Power Cleans (155/105) w/remaining time 5:00-10:00 500m run, Max reps of Shoulder to OH (155/105) 10:00-15:00 700m row, Max reps of Hang Squat Cleans (155/105) 15:00-20:00 500m run, Max reps of Shoulder to OH (155/105) **Note-for scaling purposes weights will be approx 60% of Max Clean |
“E:20 x 10 sets 2 Speed Deadlift @ 75%” |
20 min running clock
Barbell Complex Power clean Shoulder to overhead Hang Squat clean Shoulder to overhead At 70% 1RM of jerk |
151106 Friday WOD
| E:45 x 5 sets3 Back Squat @ 60% | 25 min AMRAP of:50 Burpees
50 Alternating Goblet KB Lunges, 53/35 50 CTB Pullups 50 Deadlifts, 135/95 50 Air Squats |
E:45 x 5 sets1 Back Squat @ 85% | Complete as many rounds in 25 mins w 1:2 rest:ratio10 Alternating Goblet KB Lunges #70/#53
8 CTB PUs 6 Deadlifts @ 65% |
151104 Wednesday WOD
| Pull-up Skill Transfer:4 rounds:
30 sec hollow body hold Rest 30 sec 30 sec superman hold Rest 30 sec or EMOM x 8 sets 1-3 perfect kipping pull ups, butterfly pull ups, bar MU ups or MU’s, focus on hollow body and arch positions on kip |
10 min AMRAP of:50 KBS, 53/35
10 HSPU 1 MU or 10 min AMRAP of: 50 KBS, 53/35 25 Push-ups 10 CTB Pull ups or Reg pullups |
EMOM x 8 sets1-3 perfect Bar MUs or Reg MUs | 4 rds of 1:3 work:ratio10 kbs @ 70
10 strict HSPUs 10 CTB PUs |
151103 Tuesday WOD
| Snatch Grip Deadlift standing on 45# plates – 75% x 5 x 5 sets | 7 rounds for time: 100m Overhead Plate Carry, 45/25 10 Burpees to a plate, 45/25 NOTE-use the same plate for both exercises |
Snatch Grip Deadlift standing on 45# plates – 75% x 5 x 5 sets | 5-7 rds w 1:2 work:rest ratio
50m OH KB Walk 3 KB shoulder to OH (left arm) 50m OH KB Walk 3 KB shoulder to OH (right arm) |
151102 Monday WOD
| GPP
E:90 x 5 sets 1 Power Snatch + 2 Full Snatches @ 65% |
10 rounds for reps of:
:30 Thrusters, 75/55 :30 Rest :30 DU’s :30 Rest |
Strength
E:90 x 5 sets 1 Power Snatch + 2 Full Snatches @ 75% |
5 sets of
3 Thrusters 75-80% 3 push press @ same weight |
