8-17-18

Skill: 
20 minutes working the double under
Attempt to perform controlled sets with
If you are a more advanced jumper do:
5-10x50-100 double under rest as needed between sets.
Or
Flight simulator
*Cap yourself at 600 double unders

WOD:
For time:
10 power clean and jerk 135/95#
5 snatches
8 power clean and jerk
4 snatches
6 power clean and jerk
3 snatches
4 power clean and jerk
2 snatches
2 power clean and jerk
1 snatch
 

L2: 95/65#

L1: 75/55#

JonMichael WeigelComment
8-16-18

WOD:
For time: *15 minute cap
10 turkish get up 50/35#
Then immediately into
3 rounds:
15 box hops 24/20”
5 muscle up (15 knees to elbow)
20 dumbbell power clean (10L/10R)
Then finish with 400m overhead dumbbell carry
 

JonMichael WeigelComment
8-15-18

Strength:
Back squat
10x3 building from 75% to 85% of 1RM

WOD:
For time: *15 minute cap
50-30-10
Deadlift 165/110#
Bar facing burpee
3x Single skip
 

JonMichael WeigelComment
8-14-18

Time trial:
5k row
*Set your standard here. Start with a goal in mind and attempt to hold your  We will be retesting this right at the beginning of the Open.
 

JonMichael WeigelComment
8-13-18

WOD:
Open 18.5
7 minute AMRAP:
3 thruster 100/65#
3 chest to bar pullup
6, 6, 9, 9, 12, 12...

Post WOD:
5 rounds:
10 band good morning
30 second hollow hold
 

JonMichael WeigelComment
8-11-18

Teams of 3:
For time:
15x 200 meter row
150 partner wallball shot  20/14# to 10/9’ (1 partner holds a plank while the other two alternate shots)
50 synchronized burpees (must all jump and slap hands simultaneously) 
 

JonMichael WeigelComment
8-10-18

Long deadlift and handstand specific warm up:
Go over how to do a proper handstand pushup and deadlift

WOD:
Open 18.4
For time:
21 deadlift 225/155#
21 handstand pushup
15 deadlift
15 handstand pushup
9 deadlifts
9 handstand pushup
21 deadlift 315/205#
50-ft. handstand walk
15 deadlift
50-ft. handstand walk
9 deadlift
50-ft. handstand walk
*9 minute time cap

L2: 185/135, 225/155

L1: 135/95, 185/135

Post WOD:
Attempt to do UNBROKEN:
50 dumbbell hang clean and push press
*Use a weight that you think gives you a 90+% chance of success. If you choose to set the dumbbells down, or rest in any position for more than 5 seconds, then you must do 20 dumbbell squats before resuming the 50.
 

JonMichael WeigelComment
8-9-18

For time: 
400 meter run
20 weighted ab mat situp 20/14#
20 air squats
20 weighted ab mat situp
30 air squat
20 weighted ab mat situp
40 air squat
20 weighted ab mat situp
50 air squat
800 meter run
L2: 14/12
L1: 12/10

Post wod:
Shoulder mobility
Keg stretch
Hamstring and glute stretches
Foam roll
 

JonMichael WeigelComment
8-8-18

Skill/Strength:
10 sets of 3-7 kipping stiff leg raises
*Do 2 kips before your first raise. keep legs straight and maintain a smooth single set while raising as high as you are able each rep. 

WOD:
4 rounds:
2:30 amrap to get as far as possible:
1 rope climb
5 front squat 155/105
10 kettlebell swing
15 pullup
20 calorie ski/ GHD situp (CLE)
25 box jump 24/20”
*1 minute rest between rounds (restart the round at the beginning each time)
L2: 135/95#
L1: 95/65#, ring row or strict banded, step ups
 

JonMichael WeigelComment
8-7-18

Strength:
20 minutes to establish a 1RM power clean

WOD: 
5 rounds for time: 17 min cap
10 burpee over rower
15 thrusters 95/65#
20/14 calorie row

L2: 75/55#
L1: 45/35#
 

JonMichael WeigelComment
8-6-18

Long warm up

WOD:
Open 18.3
2 rounds for time:
100 double unders (90 seconds of double under practice)
20 overhead squats 115/80#
100 double unders
12 ring muscle ups
100 double unders
20 dumbbell snatches 50/35#
100 double unders
12 bar muscle ups
*14 minute cap


L2: 95#, 40#, chest to bar pull up
L1: 45#, 35#, chin over bar pull up
 

JonMichael WeigelComment
8-4-18

Partner WOD:
2k row (do in 250 meter relays)
2k run (do in 200 meter relays)
Then directly into:

12 alternating rounds:
10 sumo deadlift high pull 95/65#
10 shoulder to overhead
10 box jump 24/20”
 

JonMichael WeigelComment
8-3-18

Clean technique work

WOD:
Open 18.2
Part A:
1-2-3-4-5-6-7-8-9-10 reps for time:
Dumbbell squat 50/35#
Bar facing burpee

Part B: 
1 rep max clean
*12 minutes to complete both part A and part B.

L 2: 40/25#
L 1: 35/20#
 

JonMichael WeigelComment
8-2-18

Skill:
15 minutes building the components of a strict muscle up
Work strict pullups and strict dips, accumulate 30 reps of muscle up transition drills and or strict muscle ups 


WOD:
For time:
30 wallball shot 20/14# to 10/9’ 
Then:
20-15-10-5
Muscle snatch 75/55#
*30 double under to finish each round (30 seconds of work with jump rope)
Then finish with:
30 wallball shot 

L 2: 20/14# to 9/8’, 65/45#
L 1: 14/10# to 9/8’, 45/35#
 

JonMichael WeigelComment
8-1-18

WOD:
30 minutes starting a round every 3 minutes:
15 kettlebell swing 53/35#
10 alternating lunge (hold kettlebell goblet style)
3-5 wall climb (1 minute to complete)

L 2: 40/25#
L 1: 30/20#

Post WOD:
Mobility
 

7-31-18

Strength:
20 minutes to establish 1RM back squat

WOD:
3 rounds for time: *15 minute cap
400m run
20 handstand pushup
2 deadlift 75-85% of 1RM (Touch and go with control)

L 2: strict press
L 1: pushup
 

7-30-18

Work rowing technique

WOD: 
L 3:
Open 18.1
20 minute AMRAP:
8 toes to bar
10 dumbbell hang clean and jerk 50/35#
14/12 calorie row

L 2: Knees to armpit, 40/25#
L 1: Knees raise, 30/20#
 

7-28-18

Partner WOD: *35 minute cap
100 kettlebell sumo deadlift high pull 53/35# 
3 rounds for time:
100’ single arm kettlebell overhead carry (per athlete) 
50 pushup
50 single arm front squat
Then, 100m burpee broad jump (collectively)
*The kettlebell must remain off the ground throughout the workout.
 

7-27-18

WOD:
5 rounds, 3 minutes of work 90 seconds of rest:
5 bar muscle up (scale - 10 pullup)
15 overhead squat 135/95#
Max Calorie ski 

Post WOD:
5x10 Romanian deadlift (work at 50% of deadlift 1RM)
 

7-26-18

Strength:
10 rounds on a 90 second clock:
3 front squat (start at 65% and ascend)

WOD:
For time:
30 burpee box over 24x30 / 20x30”
*1 minute rest
20 burpee box over
*1 minute rest
10 burpee box over
Once the 10 reps is completed go directly into
70/50 calorie row