Browsing category WOD

Sprintamyd!!

skunkworks: warm up: thacker WU skill: snatch complex 5x power snatch>snatch grip push press>OHS 5x snatch grip DL>hang snatch>hang snatch WOD: 3:30′ AMRAP: burpees (6″ target) 5′ AMRAP: 10 CTB pull up/50 double under 3:30′ AMRAP: burpees (6″ target) honeybadgers: Assault on the Spriiiiiiiiiiintamyd! 6 ergs, 6 assault bikes. Alternating

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Up n’ Down

skunkworks: rest, or come and do Thursday’s WOD: warm up: thacker WU skill: snatch complex 5x power snatch>snatch grip push press>OHS 5x snatch grip DL>hang snatch>hang snatch WOD: 3:30′ AMRAP: burpees (6″ target) 5′ AMRAP: 10 CTB pull up/50 double under 3:30′ AMRAP: burpees (6″ target) honeybadgers: a great workout

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300/Griptastic!

Tuesday skunkworks: warm up: 3 rounds easy pace 20 sit up 20 swing (american) 10 strict pull up skill: muscle up/pistol EMOM 20′ odd: 3 muscle up even: 10 weighted pistol   WOD: 300 in teams of two: assault airbike to 150 cal row to 150 cal switch as needed.

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Ze Klokov+EMOM

Skunkworks  warm up:  barbell bear complex x20 skill: modified Klokov komplex  asceding in load, for no more than 7 attempts: deadlift+clean+front squat+split jerk WOD: Ze Klokov 30 deadlift 185/125 20 box jump over 30/24 20 front squat 185/125 20 box jump over 20/24 10 push jerk 185/125 Skunkworks  warm up: line

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Burp-and-Thrust

Oly Hour: thacker WU snatch and C&J warm up drills MFFL 2.8: 5′ to establish a heavy snatch 5′ to establish a heavy clean and jerk MFFL competitors and judges: please familiarize yourselves with the standards and age-scaling here. 0900/0945: Burp-and-Thrust Teams of two: 40-30-20-10 Thruster 95/65# Burpee Over Bar  

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Where’s the Waiter?

Skunks: warm up:  TGU 1-1-1-1-1 skill:  front rack lunge, 5x10m ascending load. WOD: MFFL 2.7 Happy Hildi AMRAP 7′: max rep OHS* every 5 reps, do 20 double unders. score total load. MFFL competitors and judges: please familiarize yourselves with the standards and age-scaling here. Honeybadgers: Where’s the Waiter? uno! TGU

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The Brick

Skunkworks: rest day or Thursday: warm up: glute activation skill: sumo DL sumo deadlift, 5-3-3-2-2-1 WOD: MFFL 2.6 For Time 8 deadlifts 7 hang power cleans 6 power snatches 8 pistols (alternating legs 4 + 4) or 16 Goblet Squats 7 ring dips 6 hand stand push ups (strict or

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99 Problems

Skunkworks: rest day or Thursday: warm up: glute activation skill: sumo DL sumo deadlift, 5-3-3-2-2-1 WOD: MFFL 2.6 For Time 8 deadlifts 7 hang power cleans 6 power snatches 8 pistols (alternating legs 4 + 4) or 16 Goblet Squats 7 ring dips 6 hand stand push ups (strict or

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Stackin’ Up

Skunkworks: warm up: plyo prep ankle and achilles WU, short box depth jumps. skill: tall box jumps & vert jump find your best single box jump, for height. find your best vertical jump WOD: MFFL 2.4 Stackin’ Up 1000m row then, 5 rounds: 25 pull up 7 shoulder to overhead

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Medball Helen

Monday: skunkworks: warm up thoracic and hip mobility skill front squat 3-3-3-2-2-1 -optional MFFL workout-: WOD 2.5: 3′ AMRAP back squat, 155/105- WOD: MFFL 2.1: Grace 30 (power) clean and jerk, for time. 135/95 MFFL competitors and judges: please familiarize yourselves with the standards and age-scaling here. Athletes not competing in

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