Dodge City, KS 67801
150826 Wednesday WOD
Speed
Part 1
7-5-3-1 of: UB TNG Power Cleans @ 60% of 1RM clean,
rest :30 between sets
Part 2
3 rounds for max reps of:
1 min modified pistols,
1 min push-press (75/55),
1 min power snatches (75/55),
1 min ring rows w/feet on a box,
1 min rest
strength
Part 1
7-5-3-1 of: UB TNG Power Cleans @ 60% of 1RM clean,
rest :30 between sets
Part 2
3 rounds for max reps of:
1 min alternating pistols,
1 min push-press (95-115/95-75),
1 min power snatches (95-115/95-75),
1 min ring rows w/feet on a box,
1 min rest
0150821 Friday WOD
| Part 1
5 x :25 of ME Front Squats @ 65%, rest :35 Part 2 21-15-9 reps for time of: squat clean (95-85/75-65), ring dips, 200m run after each round Extra OPTINAL 4 rounds of: 4 bar muscle-ups + 5 CTB pull-ups + 6 pull-ups, rest :90 *the goal is to go UB |
Part 1
5 x :25 of ME Front Squats @ 65%, rest :35 Part 2 21-15-9 reps for time of: squat clean (115-135/95-85), ring dips, 200m run after each round Extra OPTINAL 4 rounds of: 4 bar muscle-ups + 5 CTB pull-ups + 6 pull-ups, rest :90 *the goal is to go UB |
150820 Thursday Open Gym
| Open Gym
Rest Day Practice Ring MU’s or Ring MU progressions Or 3 rounds of: 200m run, 20 burpees, rest 2:00 between rounds |
150819 Wednesday WOD
| PART 1
Power Snatch + Snatch Push Press + Overhead Squat – 4 sets of 3+3+3 @ 75% Part 2 10-9-8-7-6-5-4-3-2-1 reps for time of: KBS (44/26), Pull-ups/2 negative pull ups & 2 ring rows Extra OPTIONAL In teams of 2 complete the following for time: 1-2-3-4-5-6-7-8-9-10 of Burpee Box Jumps, 24/20, Unbroken Shoulder-to-overhead, 5-10-15-20-25-30-35-40-50-10 of DU’s 115/85 *Every dropped bar = 50 WBS penalty |
PART 1
Power Snatch + Snatch Push Press + Overhead Squat – 4 sets of 3+3+3 @ 75% Part 2 10-9-8-7-6-5-4-3-2-1 reps for time of: KBS (70/53), Pull-ups Extra OPTIONAL In teams of 2 complete the following for time: 1-2-3-4-5-6-7-8-9-10 of Burpee Box Jumps, 24/20, Unbroken Shoulder-to-overhead, 5-10-15-20-25-30-35-40-50-10 of DU’s 115/85 *Every dropped bar = 50 WBS penalty |
150818 Tuesday WOD
| Part 1
EMOM x 10 min: Even # – 3 clean deadlifts @ 100% of clean max, Odd # – 3 eccentric pull-ups *5 second count on the way down Part 2 “12 min AMRAP of: 1 wall walk, 1 squat snatch or snatch balance (95/65), 2 wall walks, 2 squat snatches, 3 wall walks, 3 squat snatches, etc… |
Part 1
EMOM x 10 min: Even # – 3 clean deadlifts @ 100% of clean max, Odd # – 3 eccentric pull-ups *5 second count on the way down Part 2 “12 min AMRAP of: 1 HSPU, 1 squat snatch (95/65), 2 HSPU, 2 squat snatches, 3 HSPU, 3 squat snatches, etc… |
150817 Monday WOD
| Part 1
Clean & Jerk – work up to a heavy single within 5 sets, do not allow a miss. Part 2 5 rounds for time of: 3 negative pull ups (these should be UB go with a lower # if you feel these won’t be), 9 burpees, 12 ring rows Extra OPTIONAL E2MOM x 5 sets perform: 1 leg-less rope climb + 1 rope climb + 10 ring push-ups |
Part 1
Clean & Jerk – work up to a heavy single within 5 sets, do not allow a miss. Part 2 5 rounds for time of: 3 muscle-ups (these should be UB go with a lower # if you feel these won’t be), 9 burpees, 12 CTB pull-ups/strict weighted pull ups Extra OPTIONAL E2MOM x 5 sets perform: 1 leg-less rope climb + 1 rope climb + 10 ring push-ups |
150814 Friday WOD
| Part 1
EMOM x 5 sets perform: 3 front squats + 2 back squats @ 70% of FS max Part 2 25 min AMRAP of: 45 DU’s, 21 Wall-ball shots (14/10-8), 15 KBS (44/24), 9 power snatches, (75-65/65-55) Extra OPTINAL 5 rounds: Complete 10 pistols, rest :20 Complete 10 kipping HSPU, rest :20 |
Part 1
EMOM x 5 sets perform: 3 front squats + 2 back squats @ 75% of FS max Part 2 25 min AMRAP of: 45 DU’s, 21 Weighted Wall-ball shots (20/14), 15 KBS (70/53), 9 power snatches, (95/65) Extra OPTINAL 5 rounds: Complete 10 pistols, rest :20 Complete 10 kipping HSPU, rest :20 |
150813 Thursday Open Gym
| Open GymRest Day
Practice Ring MU’s or Ring MU progressions Or 3 rounds of: 200m run, 20 burpees, rest 2:00 between rounds |
