Hell Week 8.14.17

Hell Week

Day 1

"3 Girls 1 Bar"

WOD: 25 min Cap

21-15-9 of each

Thruster 135/95

C2B Pull Up

Power Clean

Ring Dip

Deadlift

Strict HSPU

 

Penalties:  95/65 + 7  75/55 + 9  <75/55 + 11

Pull Up + 3

Dip + 3

HSPU + 3 

Hell Week 8.14.17

Hell Week

Day 1

"3 Girls 1 Bar"

WOD: 25 min Cap

21-15-9 of each

Thruster 135/95

C2B Pull Up

Power Clean

Ring Dip

Deadlift

Strict HSPU

 

Penalties:  95/65 + 7  75/55 + 9  <75/55 + 11

Pull Up + 3

Dip + 3

HSPU + 3 

8.17.18

Warm up: 3 Rounds

10 yd lunge steps

5 Burpees

10 yd Broad Jumps

15 Air Squats

 

WOD: "Tom"

25 min AMRAP

7 Muscle Ups

11 Thrusters 155/105

14 T2B

Cool Down: Stretch

8.16.18

swod: 10×3 reps deadlifts (15 min max)

wod: 3 rounds for time (25 min cap) 

run 400m

21 burpee box jumps 

row 500m

21 SDLHP 95/65

 

cool down: 100 sit ups 

8.15.18

SWOD: 9 min EMOM 3 Power Cleans + 3 Jerks

WOD: 3x 5 min, 2 min rest between

12 Front Squats 115/75

50 Double Unders

Cool Down: 8x 15 sec Superman Hold, 15 sec Rest

8.14.18

warm up: run 1 mile or row 1500m 

wod: 8min x3 rounds 

@0,8,16-24

25 wall balls 

10 over unders 

25 pull ups 

10 over unders

25 kb swings 

10 over unders 

25 ring push ups 

10 over unders 

cool down: 10-30 strict T2B

8.13.18

Warm Up: Shoulder Prep

Skill:  EMOM 10 min.  ODD-  Run 200  EVEN- 7 OH Squats

WOD:  16 min AMRAP

3 Power Snatch 135/95

10 yard HS Walk

6 Power Snatch

20 yard HS Walk

9 Power Snatch

30 yard HS Walk

 

8.13.18

Warm Up: Shoulder Prep

Skill:  EMOM 10 min.  ODD-  Run 200  EVEN- 7 OH Squats

WOD:  16 min AMRAP

3 Power Snatch 135/95

10 yard HS Walk

6 Power Snatch

20 yard HS Walk

9 Power Snatch

30 yard HS Walk

 

8.10.18

Warm up: Rowling (8 minutes)

WOD: "Donny"

21-15-9-9-15-21

Deadlift 225/155

Burpee (6" target)

Cool Down: 100 Sit ups

8.9.18

swod: 10 min emom odd: row 200/150 even: 10 backsquats off rack @50%

wod: 4 rounds for time 

15 t2b 

30 reverse back lunge steps 115/75

15 hspu 

*** start a new rounds every 4 min ***

cool down: 3x 20 russian twists, 20 2ct flutter kicks