MONDAY! – 10/31/16

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WOD #1 – 12 min

4 rd

Squat Clean x 3 (185/115)

 

WOD #2 – 10 min

4 rds

Back Squat x 3 (85%)

 

WOD #3 – 12 min

AMRAP

Clean & Jerk x 5 (155/95)

Toes 2 Bar x 7

Wall Ball x 9

 

Gymnastics:

GHD Back Extension x 10,10,10

Hanging Leg Raise x 10,10

Chest 2 Bar x 10

 

Accessory:

Dumbbell Floor Press x 10 (3 rd)

Barbell Curl x 15 (4 rd)

SUNDAY! – 10/30/16

BSW_Logo_Cutout_Black

WOD #1 – 2 part

4 rd – 6 min

Snatch Push Press

90% x 3 (2 rds)

95% x 3 (2 rds)

 

3 min Transition

 

3 rds – 6 min

Snatch

85% x 2

90% x 2

95% x 2

 

WOD #2 – 12 min

3 Position Cleans

75% x 3 (2 rd)

80% x 3 (2 rd)

 

WOD #3 – For Time

1 rd

Kettle Bell Swing x 100 (55/35)

 

Gymnastics:

GHD Back Extension x 10,10,10

Hanging Leg Raise x 10,10

Chest 2 Bar x 10

 

Accessory:

Dumbbell Floor Press x 10 (3 rd)

Barbell Curl x 15 (4 rd)

TGIF! – 10/28/16

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WOD #1 – For time

1 rd

Row – 50 Calories

Kettlebell Swing x 100 (American) (55/35)

Box Jump & Over x 50 (24/20)

Double Unders x 150 (Single Unders x 300)

Toes 2 bar x 50

Wall Ball x 100 (20/14)

Airdyne – 50 Calories

 

WOD #2 –

Na

 

Gymnastics:

GHD Sit-up  x 10,10,10

Hanging L x 15 sec, 15 sec

Strict Pull-up x 5

 

Accessory:

Dumbbell Press x 10 (3 rd)

Hammer Curl Press x 10 (3 rd)

HUMP DAY! – 10/26/16

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WOD #1 – 20 min

5 rds

Squat Clean x 5 (175/115)

Chest 2 Bar x 5

 

5 min transition

 

WOD #2 – 10 min

AMRAP

Knee up x 5

Kettlebell Swing x 10 (55/35) (American)

Wall Ball x 15 (20/14)

 

Gymnastics:

GHD Sit-up  x 10,10,10

Hanging L x 15 sec, 15 sec

Strict Pull-up x 5

 

Accessory:

Dumbbell Press x 10 (3 rd)

Hammer Curl Press x 10 (3 rd)

Monday – 10/24/16

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WOD #1 – 20 min

Reps:  10, 5, 3, 1, 1, 1, 3, 5, 10

Deadlift

Post total load to board

 

5 min transition

 

WOD #2 – 10 min

AMRAP

Thruster x 10 (95/65)

Burpee over bar x 8

Pull-up x 6

 

Gymnastics:

GHD Back Extension x 10,10,10

Hanging Leg Raise x 10,10

Pull-up x 10

 

Accessory:

Dumbbell Floor Press x 10 (3 rd)

Upright Row x 10 (3 rd)

Sunday! – 10/23/16

BSW_Logo_Cutout_Black

WOD #1 – 8 min

4 rds

Snatch Push Press

90% x 3 (2 rd)

95% x 3

 

3 min transition

 

WOD #2 – 8 min

3 rds

Snatch

75% x 3

80% x 3

85% x 3

 

3 min Transition

 

WOD #3 – 12 min

AMRAP

Dumbbell Snatch x 8 (4 ea arm) (65/35)

Wall Ball x 10

Toes 2 Bar x 12

 

Gymnastics:

GHD Back Extension x 10,10,10

Hanging Leg Raise x 10,10

Pull-up x 10

 

Accessory:

Dumbbell Floor Press x 10 (3 rd)

Upright Row x 10 (3 rd)

TGIF! – 10/21/16

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WOD #1 – 12 min

3 rds – Power Snatch + Hang Squat Snatch + Snatch = 1 rep

70% x 3

75% x 3

80% x 3

 

3 min transition

 

WOD #2 – 12 min

3 rds – (155/95)

Clean + Split Jerk x 3

 

3 min Transition

 

WOD #3 – For Time

Reps:  27, 21, 15 (165/105)

Back Squat

Hands Free Push-up

 

Gymnastics:

GHD Sit-up x 15,15,15

 

Accessory:

4 rds

Barbell Curl x 15

Wednesday – 10/18/16

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WOD #1 – 15 min

4 rds – Power Clean + Hang Squat Clean + Clean = 1 rep

75% x 3

80% x 3 (3 rds)

 

WOD #2 – 15 min

4 rds

Back squat x 5 (80%)

 

WOD #3 – 5 min

AMRAP

Kettlebell swing x 20 (55/35)

Push Press x 20 (95/45)

Box Jump/Step-up x 20 (24/20)

Burpee x 20

Toes 2 Bar x 20

 

Gymnastics:

GHD Sit-up x 15,15,15

 

Accessory:

4 rds

Barbell Curl x 15

Monday! – 10/17/16

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WOD #1 – For Time

3 rds

Strict knees to elbows x 10

Power Snatch x 10 (155/95)

Strict knees to elbows x 10

Burpee x 10

 

WOD #2 – 10 min

AMRAP

Toes 2 Bar x 8

Russian Twists x 10 (20/14)

Kettlebell Swing x 12 (55/35)

 

Gymnastics:

GHD Sit-up x 15,15,15

Hand Stand Hold x 30 ct, 30 ct

Chest to Bar x 5, 5

 

Accessory:

3 rds

Dumbbell Floor Press x 10