Specialty WOD

Pace Makes Race

March 21, 2017

Tuesday

Barbell Club

 A. 1 BN Split Jerk + 1 Snatch Balance, 5×1 *Building*


B. Hang Power Snatch, heavy double


C. Snatch, heavy single


D. Snatch Pull 5×1@110%

Endurance

 A. 500m Row Time Trial


B. 4x500m row
*10-15s slower than avg. pace from part A*
Rest 2 minutes

Today’s Link – Pace Makes Race


Rowing For Calories – How To Do It

March 19, 2017

Sunday

Endurance

A. 4 sets:
250 meter row *building*
*Rest as needed*


B. 10×1 min row for max cals
*Rest 2 min*

Today’s Link – Rowing For Calories – How To Do It


Saturdays Are For Structure and Cleans

March 17, 2017

Saturday

Structure

A. Skill/Strength:
SB Squat, 3-4 Sets x Max Reps

B. Conditioning:
Stations 1:00 Work / :30 Rest
– Sled Sprint 50ft.
– SB Carry 50ft.
– AB Cals
x 4 Sets (18 Min) 

Barbell Club

 A. Power clean 2-2-2-2-2

B. 2 Hang Cleans + 3 Jerks 5×1

C. Clean Pulls 5×2@115%

D. Back Squats 3-3-3-3-3


Patience In Olympic Weightlifting

March 16, 2017

Thursday

Barbell Club

A. 1 BN Split Jerk + 1 Snatch Balance, 5×1 *Building*

B. 2 High Hang Power Snatches + 1 Hang Snatch, 5×1 *building*

C. Every 90 seconds for 9 minutes:
1 Snatch@95%

D. Snatch Pull 5×2@105% 

Endurance

 A. 3 rounds (not for time):
1 min AB
5 inchworms
10 squat jumps

B. 10K AB time trial

Today’s Link – Patience In Olympic Weightlifting


Getting Butterflies Thinking About Butterfly Chest-to-Bar Pull-Ups

March 15, 2017

Wednesday

Gymnastics

Skills:
T2B
Double Unders
Pistols


Practice:
AMRAP 10 minutes:
10 T2B
20 alt pistol
50 Double unders 

Today’s Link – Getting Butterflies Thinking About Butterfly Chest-to-Bar Pull-Ups


Saturdays Are For Fitness

March 11, 2017

Saturday

Squad WOD

16 Rounds:
8 cal row
12 push-ups
18 kb 55/35
*alternate rounds*

Barbell Club

A. Power clean 2-2-2-2-3
B. 2 Hang Cleans + 3 Jerks
C. Clean Pulls 5×2@110%
D. Back Squats 3-3-3-3-3


March 9, 2017

Thursday

Barbell Club

A. 1 BN Split Jerk + 1 Snatch Balance, 5×1 *Building*


B. 2 High Hang Power Snatches + 1 Hang Snatch, 5×1 *building*


C. Every 90 seconds for 9 minutes:
1 Snatch@90%


D. Snatch Pull 5×2@100%

Endurance

A. 4 sets:
:40 AB for calories
*Rest :20*
:40 max double unders
*Rest :20*
:40 Shuttle runs
*Rest :20*
:40 P-bar Hold
*Rest :20*

B. 4 sets:
:10 Max Effort AB sprint
*Rest :50*

Today’s Link –


March 8, 2017

Wednesday

Gymnastics

Skills:
T2B
Double Unders
Pistols


Practice:
7 min Ladder:
2 T2B
2 pistol
20 Double unders
*T2B and Pistol reps go up by 2 after every set of double unders*


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