Posts by maillard

Monday’s WOD

3 Clean Lift off + 1 Power Clean + 1 Hang Clean + 1 Front Squat 5 sets (3+1+1+1) WOD 5 Rounds for Time 50 Double Unders 30 Wall Balls (20/14)

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Sunday’s WOD

6x90s Round (alternating) ODD: 3×1 min Weighted plank (increase weight each round) EVEN: 3×1 min Front Bridge WOD Row 1000m Rest 1 minute Isabel: For time, 30 snatch (135/95) Rest 1 minute Row 1000m Record times for Each of the rows as well as isabel. Rest period starts as soon as the first row is…

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Saturday’s WOD

WOD W/Partner Run 1 lap 21 Thrusters (95/65) 21 pull ups 1 lap 15 thrusters 15 pull ups 1 lap 9 thrusters 9 pull ups 1 lap 21 Deadlifts (225/155) 21 HSPU 1 lap 15 deadlift 15 HSPU 1 lap 9 deadlift 9 HSPU

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Friday’s WOD

Muscle Up Progression 5×3 3 strict muscle up OR 3 jumping muscle up OR 3 Kneeling muscle up transition w/ 10s hold in support position Quickly go through false grip with athletes, break them up into groups by ability. athletes who are doing either strict muscle ups or jumping muscle ups will use the high…

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Thursday’s WOD

Skill Back Squat 4×8 @ 60%~ 70% (20% heavier than last exposure) WOD Alt EMOM 16 minutes ODD: 10 Dips, 10 standing alt lunges EVEN: 14 calorie row

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Wednesday’s WOD

10/10 Skill Deadlift 4×6 @ 60%~ 70% (20% heavier than last exposure) WOD With a Running 14 minute clock minutes 0:00-2:00 AMRAP burpee box jumps (24/20) Minutes 2:00-12:00 AMRAP 10 Hang Squat Snatch (95/65) 10 Push Press (95/65) 10 T2B Minutes 2:00-12:00 AMRAP Burpee Box Jumps Score is total reps

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Tuesday’s WOD

Skill Strict Press 4×6 @ 60%~ 70% (20% heavier than last exposure) WOD 3 RFT 30 double unders 20 single arm russian KBS (R)(53/35) 10 HR Push Ups 30 double unders 20 single arm russian KBS (L)(53/35)

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Sunday’s WOD

Max Effort 50m Mixed carry (DB OH/KB Farmer) WOD Triple alternating tabata. (A then B then C) A. Alternating DB snatch (50/35) B. T2B C. Mat Nasties

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Saturday’s WOD

AMRAP in 35 minutes 2 sync HSPU 2 sync Lateral Bar Burpees 2 sync OHS (115/75) 100 Double unders (split 50/50) 4 sync HSPU 4 sync Lateral Bar Burpees 4 sync OHS 100 Double Unders (split 50/50) 6 sync HSPU 6 Sync Lateral Bar Burpees 6 sync OHS 100 Double Unders (split 50/50) …add 2…

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