Wednesday – 9/28/16

BSW_Logo_Cutout_Black

WOD #1 – For Time

AMRAP – 10 min

Kettlebell Swing x 14 (55/35)

Wall Balls x 12 (20/14)

Alternating Dumbbell Snatch x 10 (65/30)

 

WOD #2

 

6 rd – 20 min

Clean & Jerk

75% x 2

80% x 2

85% x 1

85% x 1

88% x 1

85% x 1

 

Gymnastics:

1 rd

Back Extention x 10, 10

Hanging Leg Raise x 10

Pull-ups x 10, 10

 

Accessory:

Hammer Curl Press x 10 (3 rd)

Clean Shrug x 5 (100%) (3 rd)

MONDAY! – 9/26/16

bsw-092616-1

WOD #1 – For Time

AMRAP – 12 min

Kettlebell Swing x 15

Goblet Walking Lunge x 12

Toes 2 Bar x 9

Burpee Box Jumps x 7

 

WOD #2

 

4 rd – (Power snatch + Hang squat snatch + snatch = 1 rep)

60% x 3

65% x 3

65% x 3

60% x 3

 

3 rd – Snatch Balance

60% x 3

 

Gymnastics:

1 rd

Back Extension x 10, 10

Hanging Leg Raise x 10

Pull-ups x 10, 10

 

Accessory:

Hammer Curl Press x 10 (3 rd)

Clean Shrug x 5 (100%) (3 rd)

Sunday – 9/25/16

#20

WOD #1 – For Time

Push Press x 12 (95/45)

Burpee to plate x 10

Rope Climb x 1

Push Press x 12 (95/45)

Burpee to plate x 15

Rope Climb x 2

Push Press x 12 (95/45)

Burpee to plate x 20

Rope Climb x 3

Push Press x 12 (95/45)

Burpee to plate x 25

Rope Climb x 4

Push Press x 12 (95/45)

Burpee to plate x 30

Rope Climb x 5

 

WOD #2

NA

 

Gymnastics:

1 rd

GHD Sit-up x 15

Sit-up x 25

Chest 2 Bar x 5

GHD Sit-up x 15

Sit-up x 25

GHD Sit-up x 15

 

Accessory:

Barbell Curl x 15 (4 rd)

TGIF! – 9/23/16

BSW_Logo_Cutout_Black

WOD #1 – For Time

1 rd

Wall Ball x 30

Snatch x 21

Wall Ball x 24

Snatch x 15

Wall Ball x 18

Snatch x 9

 

Wall Balls:  (20/14)

Snatch:  (75/55)

 

WOD #2

4 rds

3 Position Clean x 3

 

Gymnastics:

1 rd

GHD Sit-up x 15

Sit-up x 25

Chest 2 Bar x 5

GHD Sit-up x 15

Sit-up x 25

GHD Sit-up x 15

 

Accessory:

Snatch Pull x 5 (70%) (5 rds)

Wednesday – 9/21/16

BSW_Logo_Cutout_Black

WOD #1 – 10 min AMRAP

Deadlift x 17 (135/115)

Burpee box jump over x 13 (24/20)

Toes 2 Bar x 9

Chest 2 Bar x 5

 

Rest 2 min

 

Overhead Squat x max rep (95/55) (2 min)

 

WOD #2 – 15 min

5 rds

Back Squat

@ 60% x 10

@ 65% x 10

@ 70% x 8

@ 75% x 6

@ 80% x 4

 

Gymnastics:

1 rd

GHD Sit-up x 15

Hand Stand Hold x 30 ct

Pull-up x 10

GHD Sit-up x 15

Hand Stand Hold x 30 ct

GHD Sit-up x 15

 

Accessory:

Dumbbell Floor Press x 10 (3 rd)

Barbell Curl x 15 (4 rd)

Monday – 9/19/16

BSW_Logo_Cutout_Black

WOD #1 – For Time

3 rds

Air Squat x 50

Pull-up/Ring Rows x 7

Hang Clean x 10 (130/95)

 

WOD #2 – 20 min

7 rds

Snatch

@75% x 2

@80% x 2

@85% x 1

@90% x 1

@85% x 1

@90% x 1

@90% x 1

 

 

Gymnastics:

1 rd

GHD Sit-up x 15

Hand Stand Hold x 30 ct

Pull-up x 10

GHD Sit-up x 15

Hand Stand Hold x 30 ct

GHD Sit-up x 15

 

Accessory:

5 rd

Snatch Shrug  x 5 (115%)

 

3 rd GHD Back Extension x 15

Sunday – 9/18/16

bsw-091416-3

Sunday – 9/18/16

 

WOD #1 – For Time

Wall Balls x 100 (20/14)

Dumbbell Snatch x 100 (Alternating) (50/30)

 

WOD #2 – 15 min

5 rds

3 Position Cleans

2 rds @ 70% x 3

3 rds @ 75% x 3

 

Gymnastics:

1 rd

GHD Back Extention x 20

Sit-up x 25

Pull-up x 10

GHD Back Extension x 20

Sit-up x 25

GHD Back Extension x 20

 

Accessory:

4 rd

Barbell Curls  x 15

 

3 rd GHD Sit-up x 15