Saturday, 06-04-2016
WOD. Teams of two 800m Run 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB Snatch (50+/30+) 60 OH Squat (95/65) 400m Run (backwards) 50 T2B 40 Man Makers 30 Broad Jumps 20 Tire Flips 800m Run
Friday, 06-03-16
Posterior Chain Strength. Deadlifts 3 warm-up sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% WOD. 15 min AMRAP 2 thrusters 75% – 80% of 1 RPM 10 Burpees 15 Wall balls 20/14 Mobility Cash Out Group Foam Roll
Thursday, 06-02-16
Skill. knee to elbow and toe to bar progressions WOD. “Complex Ladder” EMOTM 95/65 1,2,3,4 etc…. Clean deadlift, hang Power clean, S2O 20 minute cap
Wednesday, 06-01-16
Strength. Behind the neck Split Jerks 3 Warm up Sets 5X2 working up to a heavy 2 set Conditioning. 4 rounds for time: 10 Power Snatch (115/80) (135/95) 15 Ball Slams 30 Double Unders
Friday, 05-27-2016
Strength: Cleans warmup to 85% then 2-2-2-1-1-1 (85-95%) Conditioning: “Hit it and Quit It” 1000m run 3 rope climbs 2 squat cleans @ 85% 1 muscle up (bar or ring) Scaling: 9 rope pulls, lower weight, x2 pullup + dip *Should be a “dead sprint.” Clean weight should be very challenging. Cashout: Mobility roll out stretch […]
Thursday, 05-26-2016
Warmup: all movements Conditioning: 3 person teams – split reps, u-go-I-go For Time – 40′ cap 900m row 9 rope climbs 90 T2B 90 KBS (53/35) 20 meters – x2 relay style barbell overhead walking lunge (95/65) 900m row 90 burpees 90 goblet squats 9 thrusters @ 135/95 9 thrusters @ 155/105 9 thrusters @ […]
Wednesday, 05-25-2016
Strength. Overheat Squats warmup to 80% then 6 x 2 @ 80-85% of max Conditioning. 16 Minute Skills EMOTM 1′ – 10 pistols 2′ – 10 HSPU 3′ – 25 double unders or 30″ DU practice 4′ – 10 dips (any way) repeat 3 times * Athletes who are proficient in any movement are encouraged […]
Tuesday, 05-24-2016
Fenrir’s Mayhem WOD 2 – Rage of the Berzerker 2 person teams 50 Deadlifts Carry equipment around murphy loop any way. 40 Power Cleans Carry equipment around murphy loop any way. 30 Shoulder to Overhead Carry equipment around murphy loop any way. 20 Power Snatches Loads: Rx 135/95 Elite 155/105 scale as needed
Friday, 05-20-2016
TORC SQUAT CYCLE – Light Day (Last Week of TORC). WOD. “Diane” 21-15-9 Deadlifts @ 225#/155# HSPU
Thursday, 05-19-2016
Skill. DU practice followed by Flight Simulator 10-20-30-40-50-40-30-20-10 of unbroken sets of DUs (must stop and restart after each set) WOD Death by Hang Power Snatch @ 115#/75# Cash out 20s on, 20s off – plate pinches for 5 rounds
