Competition WODs

2020 Sanctionals Season

1RM Strength Cycle

Monday 7/8/19

Squat Snatch
3X1 @60%
3X1 @70%
2X1 @75%
2X1 @80%
2X1 @85%

Gymnastic Conditioning
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest 3min Between Rounds

“Belly Flop”
21-15-9:
Box Jump Overs (24/20)
Power Cleans (135/95)
Chest to Bar Pull-ups
Front Squats (135/95)
Lateral Barbell Burpees
Push Jerks (135/95)

Tuesday 7/9/19

“Dead Arm”
3 Rounds:
5 Deficit Kipping Handstand Push-ups (2-45’s and abmat)
10 Overhead Squats (115/80)
15 Deadlifts (115/80)

5 Rope Climbs (15′)

3 Rounds:
5 Deficit Kipping Handstand Push-ups (2-45’s and abmat)
10 Overhead Squats (115/80)
15 Deadlifts (115/80)

Complete 3 Round Triplet, Then 5 Rope Climbs, Then 3 Round Triplet.

Wednesday 7/10/19

Conditioning
“Live Large” Part #1
On the 0:00…
3K Row

“Live Large” Part #2
On the 15:00…
21 DB Burpee Box Step-Overs
50′ Handstand Walk
15 DB Burpee Box Step-Overs
50′ Handstand Walk
9 DB Burpee Box Step-Overs
50′ Handstand Walk
Dumbbells – 2 x 50’s/35’s
Box – 24″/20″

Friday 7/12/19

Clean & Jerk
3X1 @60%
3X1 @65%
3X1 @70%
3X1 @75%
2X1 @80%
2X1 @85%

“Waterproof”
21 – 15 – 9
Row Calories
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Barbell Facing Burpees
Thrusters (95/65)

Conditioning
4 min AMRAP:
12 Kettlebell Swings (70/53)
12 Cal Bike
Rest 2 Minutes
4 min AMRAP:
12 Kettlebell Swings (70/53)
12 Cal Bike

Saturday 7/13/19

“Low Five”
5 min AMRAP:
30/21 Calorie Row
21 Power Snatches (115/85)
Max Lateral Bar Burpees

Rest 5 Minutes

5 min AMRAP:
30/21 Calorie Row
15 Power Snatches (145/100)
Max Lateral Bar Burpees

Rest 5 Minutes

5 min AMRAP:
30/21 Calorie Row
9 Power Snatches (175/115)
Max Lateral Bar Burpees

Midline
40-30-20:
GHD Back Ext
GHD Sit-ups

Monday 7/15/19

Snatch Primer
On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%

Back Squat
1X4 @78%
1X1 @83%
1X4 @78%
1X1 @86%
1X4 @78%
1X1 @88%

Conditioning
4 Rounds:
60 Double Unders
30 Calorie Row
10 Power Snatches (135/95)

Tuesday 7/16/19

Squat Clean * the goal is to be able to constistantly hit a high %, only one attempt and if you miss or the rep was ugly stay at that weight for the next minute
18 min EMOM:
Min 1: 40# under pr
Min 2: 35# under pr
Min 3: 30# under pr
Min 4: 25# under pr
Min 5: 20# under pr
Min 6: rest
and then every 2 minutes
Min 8: 40# under pr
Min 10: 30# under pr
Min 12: 20# under pr
Min 14: 10# under pr
Min 16: 5# under pr
Min 18: PR Attempt

For Time:
1 Round of Helen
2 Rounds of Kelly
1 Round of Helen

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Wednesday 7/17/19

Front Squat
9 Sets of 3:
Sets 1-3 – 75%
Sets 4-6 – 80%
Sets 7-9 – 85%
Rest 2:00 between sets.
Barbell Cycling
AMRAP 4:00:
9 Power Snatches (135/95)
12 Thrusters (135/95)
15 Power Cleans (135/95)
Time remaining: Max Overhead Squats (135/95)

Conditioning
3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (165/110), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (205/145), 4 Burpee Box Jump Overs (30/24)

Friday 7/19/19

Squat Clean + Front Squat +Split Jerk
1X1 60%
1X1 70%
1X1 75%
2X1 80%
3X1 85%

Back Squat
2X5 @60%
2X5 @70%
2X5 @75%
2X2 @80%
3X1 @85%

8min AMRAP Ascending Ladder by 3’s
3 Thrusters (115/80)
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar