Month: April 2019

Warm Up: – EMOM 9

1. 20 banded pullaparts + 10 banded pass-throughs

2. 3 snatch grip DL + 3 hang muscle snatch + 3 OHS

3. 10 walking lunges + 5 ring rows

— PVC barbell warmup —

WOD: – Rogue Qualifier # 3

For Time (15 min cap)

15 squat snatch @ 115/75

15 C2B pullups

20 box jumps @ 24/20

12 squat snatch @ 135/95

15 C2B pullups

20 box jumps @ 24/20

9 squat snatch @ 155/105

15 C2B pullups

20 box jumps @ 24/20

6 squat snatch @ 185/125

15 C2B pullups

20 box jumps @ 24/20

3 squat snatch @ 225/145

15 C2B pullups

20 box jumps @ 24/20

Warm Up: – Tabata DU / Tabata Pizza Game

Skill: –  T2B

WOD: – 3 rounds for reps:

Complete in 3 min:  30/24 cal bike + 8 burpee box jumps

Complete in 3 min:  300m run + 15 T2B

Complete in 3 min:  500m row + 30 DU

Warm Up: – AMRAC 6

Row 10 cal / Run 100m

8 kb swings @ 44/35

3 inch worms with slide-in

—Barbell warmup & load—

WOD: – E:2Min for 18 min

 Alt. Every 2 min. Complete the required reps, then rest until the next 2 min window.

1. Bike 20/16 cal

2. 50 abmat situps

3. 10 deadlift @ 315/225

Cool Down: – 20 kneeling shoulder taps

5 min “legs up the wall”

Warm Up: – EMOM 9

1 – 6 burpee T2B

2 – banded side steps 15x R/L

3 – 6 plate thrusters + skull crushers

WOD: – Rogue Qualifier # 2

AMRAP 9

9 front squats @ 135/95

7 bar facing burpees

5 shoulder to OH @ 135/95

Accessory: – 2 rounds NFT

10 – 12 Strict T2B

200m farmers carry @ 53+ / 35+

Warm Up: – Rev. Tabata (alt. Run/Bike/Jump)

AMRAC 5

5 leg swings FBSS

10 samson lunges

5 reverse curl & press

2 wall walks

WOD: – Rogue Qualifier #1

AMRAP 11

Row 2k

Max HSPU with remaining time

Skill: – Gymnastic goal work – 15 min

Warm Up: – 3 min row/run/bike

5 min “Cindy” rounds

— PVC warmup —

WOD: – Overhead Squats

3 – 3 – 3 – 3 – 3

Superset with Max UB weighted pushups @ 45/15

Accessory: – NFT

50 goodmornings @ 45/35

50 banded seated rows

sub 4 min bike – 1.5 mile

Warm Up: – AMRAC 7

200m medball run

5 candlesticks

5 burpees

Farmers carry – inside lap

WOD: – 3 rounds for time

10 strict T2B

20 deadlifts @ 225/155

30 DU

400m run

Accessory: – 2 min plank

2 min HS hold

Warm Up: – AMRAC 6

3 inch worms

6 lateral leg swings R/L

6 jumping lunges

10 sec HS hold

10 cal bike or row

— PVC / Barbell warmup —

WOD: – E2 min for 32 min

Alternate every round

• 3 deadlift + 2 hang clean + 1 split jerk
• Gymnastic goal work

Warm Up: – 3 rounds

10 steps mini band FBSS

6 rep “mini round”

3 x 1 1/4 squats

Strength: – Back Squat

5 x 3

WOD: – “Blackout”

For Time

21 – 15 – 9

DB snatch @ 50/35

Cal Row

Immediately into…..

21 – 15 – 9

Wallballs @ 20/14

Burpees to a 45# plate

Warm Up: – 3 min row/run/bike

3 min Cindy rounds

— Barbell Warmup —

WOD: – A. Back Squat

2 x 15 @ 60-70%

B. Front rack kb lunges

2 x 20 @ “heavy UB”

C. Strict Press

2 x 15 @ 60-70%

D. db Bench Press

2 x 15 @ “heavy UB”

Accessory: – Bike 1.5 miles : sub 4 min