Snatch Practice
WOD
"The who are all our cherry pickers WOD!"
5k run
Scale as needed.
Train Hard Train Smart!
"The who are all our cherry pickers WOD!"
5k run
Scale as needed.
Train Hard Train Smart!
Wednesday, August 29, 2012
August 29th 2012 WOD
Core Work
15 Hollow body rocks + 15's Hollow body holds x 5
15 Hollow body rocks + 15's Hollow body holds x 5
WOD
AMRAP in 12 minutes:
80 Air Squats
40 Situps
20 Dips
10 Pull-ups
5 Muscle-ups
Scale as needed.
Train Hard Train Smart!
AMRAP in 12 minutes:
80 Air Squats
40 Situps
20 Dips
10 Pull-ups
5 Muscle-ups
Scale as needed.
Train Hard Train Smart!
August 28th 2012 WOD
Run 250 meters
4 rounds of the couplet:
15 Hang Power Cleans (95#/65#)
10 Push Presses (95#/65#)
Followed by,
Run 250 meters
Scale as needed.
Train Hard Train Smart!
15 Hang Power Cleans (95#/65#)
10 Push Presses (95#/65#)
Followed by,
Run 250 meters
Scale as needed.
Train Hard Train Smart!
Sunday, August 26, 2012
August 27th 2012 WOD
Strength
Back Squat
1-1-1-1
WOD
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Scale as needed.
Train Hard Train Smart!
Back Squat
1-1-1-1
WOD
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Scale as needed.
Train Hard Train Smart!
Saturday, August 25, 2012
August 24th 2012 WOD
Strength
Pull Ups 2 Max Effort Sets
Dips 2 Max Effort Sets
Pull Ups 2 Max Effort Sets
Dips 2 Max Effort Sets
Chins 2 Max Effort Sets
WOD
21-15-9
KB Swings 2 Pood / 1.5 Pood
T2B
Train Hard Train Smart
Scale as needed!
WOD
21-15-9
KB Swings 2 Pood / 1.5 Pood
T2B
Train Hard Train Smart
Scale as needed!
Wednesday, August 22, 2012
August 23rd 2012 WOD
Skill
Tuck Sits
L Sits
Tuck Sits
L Sits
Ring L Sits
WOD
For time:
Row 750M
Followed by 4 Rounds of the following:
8 Thrusters 135# / 95#
10 Bar Facing Burpees
Train Hard Train Smart
Scale as needed.
WOD
For time:
Row 750M
Followed by 4 Rounds of the following:
8 Thrusters 135# / 95#
10 Bar Facing Burpees
Train Hard Train Smart
Scale as needed.
August 22nd 2012 WOD
Strength
10 Minutes to work up to a heavy single hang clean:
EMOTM for 5 Minutes 3 cleans @ 65% of your heavy hang clean single.
WOD
Run 200M
45 Balls Slams 30# / 20#
Run 400M
30 Ball Slams
Run 800
15 Ball Slams
Train Hard Train Smart
Scale as needed.
10 Minutes to work up to a heavy single hang clean:
EMOTM for 5 Minutes 3 cleans @ 65% of your heavy hang clean single.
WOD
Run 200M
45 Balls Slams 30# / 20#
Run 400M
30 Ball Slams
Run 800
15 Ball Slams
Train Hard Train Smart
Scale as needed.
August 21st 2012 WOD
Skill/Strength
Sled/ Prowler Pushes and Pulls
WOD
15 Min AMRAP
50 Double Unders
3 Pulls Ups
Every round the pull ups go up by 3.
Train Hard Train Smart
Scale as needed.
Sled/ Prowler Pushes and Pulls
WOD
15 Min AMRAP
50 Double Unders
3 Pulls Ups
Every round the pull ups go up by 3.
Train Hard Train Smart
Scale as needed.
Sunday, August 19, 2012
August 20th 2012 WOD
Strength
15 Mins to work up to a 1RM Snatch
15 Mins to work up to a 1RM Snatch
10 Minutes Front Squat 1-1-1
WOD
3 Rounds for time:
15 20" Lateral Box Jumps
15 Hand Stand Push Ups
Run 250M
Train Hard Train Smart
Scale as needed!
WOD
3 Rounds for time:
15 20" Lateral Box Jumps
15 Hand Stand Push Ups
Run 250M
Train Hard Train Smart
Scale as needed!
August 17th 2012 WOD
Strength Deadlift
5 x 5
...
5 x 5
...
WOD
40 Wall Balls
10 Burpees
30 Wall Balls
20 Burpees
20 Wall Balls
30 Burpees
10 Wall Balls
40 Burpees
Train hard Train Smart
Scale as needed.
40 Wall Balls
10 Burpees
30 Wall Balls
20 Burpees
20 Wall Balls
30 Burpees
10 Wall Balls
40 Burpees
Train hard Train Smart
Scale as needed.
August 16th 2012
Skill
Running
...
Running
...
WOD
5 Rounds for time:
25 Double Unders
10 Push Press 115#/75#
7 Pull Ups
Train Hard Train Smart
Scale as needed.
5 Rounds for time:
25 Double Unders
10 Push Press 115#/75#
7 Pull Ups
Train Hard Train Smart
Scale as needed.
Tuesday, August 14, 2012
August 15th 2012 WOD
Strength KB Swings
6 Swings EMOM for 8 Minutes
6 Swings EMOM for 8 Minutes
WOD
Row the following distances for time:
500M
Rest
750M
Rest
1000M
Rest
1250M
Train Hard Train Smart
Scale as needed.
Row the following distances for time:
500M
Rest
750M
Rest
1000M
Rest
1250M
Train Hard Train Smart
Scale as needed.
August 14th 2012 WOD
Skill
Push Ups
Hand Stand Push Ups
WOD
In 12 minutes complete as much work as possible, with the following pattern.
Run 250 M
...
1 Power Snatch 95#/65#
2 OHS 95#/65#
Run 250M
2 Power Snatch
4 OHS
Train Hard Train Smart
Scale as needed.
Push Ups
Hand Stand Push Ups
WOD
In 12 minutes complete as much work as possible, with the following pattern.
Run 250 M
...
1 Power Snatch 95#/65#
2 OHS 95#/65#
Run 250M
2 Power Snatch
4 OHS
Train Hard Train Smart
Scale as needed.
Sunday, August 12, 2012
August 13th 2012 WOD
Strength
Press
1-1-1-1
WOD
3 Rounds for time:
Run 800
16 Step Ups with Plate over head 45#/25#
25 Toes to Bar
Train Hard Train Smart
Scale as needed.
Press
1-1-1-1
WOD
3 Rounds for time:
Run 800
16 Step Ups with Plate over head 45#/25#
25 Toes to Bar
Train Hard Train Smart
Scale as needed.
Friday, August 10, 2012
Thursday, August 9, 2012
August 10th 2012 WOD
Skill Work
Rope Climbs
Rope Climbs
GHD Sit-ups/Back Extensions
WOD
Complete as many rounds as possible in 20 minutes of:
5 Thrusters (95#/65#)
7 Hang Power cleans (95#/65#)
10 Deadlifts (95#/65#)
Scale as needed.
Train Hard Train Smart!
WOD
Complete as many rounds as possible in 20 minutes of:
5 Thrusters (95#/65#)
7 Hang Power cleans (95#/65#)
10 Deadlifts (95#/65#)
Scale as needed.
Train Hard Train Smart!
August 9th 2012 WOD
Skill
Double Unders
WOD
5 RFT
6 Pull-ups
12 SDLHP (32kg/24kg)
18 Box jumps (24"/20")
Scale as needed.
Train Hard Train Smart!
Double Unders
WOD
5 RFT
6 Pull-ups
12 SDLHP (32kg/24kg)
18 Box jumps (24"/20")
Scale as needed.
Train Hard Train Smart!
Wednesday, August 8, 2012
August 8th 2012 WOD
Strength
Power Clean
Power Clean
1-1-1-1-1-1-1
WOD
Three rounds for time of:
7 Standing broad jumps (6ft/5ft)
14 Push-ups
21 Burpees
Scale as needed.
Train Hard Train Smart!
WOD
Three rounds for time of:
7 Standing broad jumps (6ft/5ft)
14 Push-ups
21 Burpees
Scale as needed.
Train Hard Train Smart!
Monday, August 6, 2012
August 7th 2012 WOD
Skill
Ring Holds
Ring Holds
Ring Push-ups
Ring Rows
WOD
For time:
50 Wall balls (20#/14#)
Run 800 meters with med ball
50 Ball slams (30#/20#)
Run 400 meters with slam ball
50 Kettlebell swings (24kg/16kg)
Run 200 meters with kettlebell
Scale as needed.
Train Hard Train Smart!
Ring Rows
WOD
For time:
50 Wall balls (20#/14#)
Run 800 meters with med ball
50 Ball slams (30#/20#)
Run 400 meters with slam ball
50 Kettlebell swings (24kg/16kg)
Run 200 meters with kettlebell
Scale as needed.
Train Hard Train Smart!
August 6th 2012 WOD
Strength
Front Squat
Front Squat
5-5-5-5-5
WOD
As many rounds as possible in ten minutes of:
6 Hang cleans (115#/85#)
12 Pull-ups
24 Double-unders
Scale as needed.
Train Hard Train Smart
WOD
As many rounds as possible in ten minutes of:
6 Hang cleans (115#/85#)
12 Pull-ups
24 Double-unders
Scale as needed.
Train Hard Train Smart
Thursday, August 2, 2012
August 3rd 2012 WOD
Skill
Get your mind right.
WOD
"Kelly"
Run 400 meters
30 box jump, (24"/20")
30 Wall ball shots, (20#/14#)
Scale as needed.
Train Hard Train Smart!
Get your mind right.
WOD
"Kelly"
Run 400 meters
30 box jump, (24"/20")
30 Wall ball shots, (20#/14#)
Scale as needed.
Train Hard Train Smart!
August 2nd 2012 WOD
Strength
Push Jerk
Push Jerk
1-1-1-1
WOD
2 RFT
Row 500 meters
Run 400 meters
Scale as needed.
Train Hard Train Smart!
WOD
2 RFT
Row 500 meters
Run 400 meters
Scale as needed.
Train Hard Train Smart!
Wednesday, August 1, 2012
August 1st 2012 WOD
Skill
Ring Holds
Ring Holds
Ring Dips
Muscle-ups
WOD
30-25-20-15 and 10 reps & rounds of:
Jump and touch (12"/10")
Ball Slams (30#/20#)
Burpees
*20 minute cap
Scale as needed.
Train Hard Train Smart!
Muscle-ups
WOD
30-25-20-15 and 10 reps & rounds of:
Jump and touch (12"/10")
Ball Slams (30#/20#)
Burpees
*20 minute cap
Scale as needed.
Train Hard Train Smart!
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