04-18-16

Salt Games Practice - Party in the Middle WOD

PM

04-16-16

A. Front Squat. 10,2,10,2,10,2. 3 min rest (heavier each wave) 125, 165, 135, 180, 145, 195x1
+
400m run
5 Ohs 105#
1 min rest
X4
(Work on not flipping feet out to the sides when running)
2:20, 2:20, 2:24, 2:27
+
800m sled drag 65#

04-15-16

A. Power Snatch clusters from high blocks (mid thigh). 1.1.1.1.1. 15 sec rest/ 2 min rest. X5
100, 105, 110x4, 110x4, 105, 105
+
10 sets
12 kipping hspu
10 ctb
1 min rest
(3 min between 5/6)
1:22, 1:15, 1:30, 1:36, 2:09, 1:46, 2:05, 2:02: 1:57, 2:18
CTB all unb, HSPU 5/4/3, 8/4x3, 6/3/2/1, 5/2/3/2, 4/3/2/2, 5/3/2/2, 5/4/3, 4/3/3/2

04-13-16

A. Squat Snatch. Build to a max. 130#

B. Squat Clean & Jerk. Build to a max. 165#

+

2 mins Assault Bike @ 300 watts

20 Power Snatch 55#

2 min rest

x2
2:45, 2:55

-into-

2 mins Assault Bike @ 300 watts

20 Deadlift 155#

2 min rest

x2
2:58, 2:58

+
12s sprint
-3 min rest-
x5
36 cal total

04-12-16

A. Strict HSPU. AMRAP doubles in 12 minutes. 20 doubles, 3 singles (43 reps)

B1. Bench Press. 5 reps. 90-120 sec rest. 115, 115, 120, 125, 130

B2. Bar Muscle Up. 7 reps. 90-120 sec rest.   4/3, 5/2, 5/2, 4/3, 6/1
x5 

C1. Bar Facing Burpee. 10 AFAP. 60 sec rest. 31s, 34s, 41s

C2. Pull Ups. 21 AFAP. 60 sec rest.  38s, 39s, 40s
x3

Practice butterfly pull ups somewhere in there, and work your muscle up practice / accessory work either before or after this.

04-11-16

30 min row for max meters  7513m

+

15s sprint

-3 min rest-

x6

pace - 1:26, 1:24, 1:22, 1:23, 1:22, 1:23

04-09-16

A. Hang Power Clean. Build to a 5 rm.  155#

+

12 Power Clean 95#

10 Burpees

50 Double Unders

3-4 min rest

x5 (all AFAP.. as close / better than 90 secs per round as poss)
1:22, 1:29, 1:29, 1:32, 1:30 all unb

+

20 GHD Sit Ups AFAP

Rest as needed

x4
35s, 38s, 39s, 40s

04-08-16

A. Power Snatch. 1 every 30 secs for 10 mins. 115 +/- ... go up if you can, go down if you need to. 105x12, 110x8.  blah...

B. Split Jerk. 5 TnG triples. "tough enough" ... 90 sec rest between. 145#  Sh** felt "heavy"

+

10 sets

8 CTB Pull Up

10 Kipping HSPU

1 min rest

(3 min rest between 5 and 6)

47s, 57s, 1:10, 1:42, 1:44, 1:29, 1:33, 1:45, 1:32
CTB all sets of 8, HSPU 10x3, 6/4 x3, 5/5x4