Saturday, August 23, 2014

Snatch (65% x 2, 70% x 2, 75% x 1) x 3
Clean & Jerk (65% x 2, 70% x 2, 75% x 1) x 3

Posted in Workout of the Day

Friday, August 22, 2014

Skill:
Snatch balance, find max for the day, then do 1 @ 90%, 2×2 @ 80%

WOD:
10-9-8-7-6-5-4-3-2-1 Ring dips
2-4-6-8-10-12-14-16-18-20 wall ball, 14/20lbs

Posted in Workout of the Day

Thursday, August 21, 2013

Skill:

3×10 tire flips

WOD:
150 DU
15 alt db snatch, 70/100lbs
100 DU
15 S2O, 155/235lbs (75-80% of 1 rm)
75 DUimage

Posted in Workout of the Day

Wednesday, August 20, 2014

Skill:
Front squat 5×3 @ 75%

WOD:
In teams of 2, 1 person working at a time, complete:
2 rounds of:
75 deadlifts, 115/185lbs
100 sit ups
75 box jumps, 20/24”

Posted in Workout of the Day

Tuesday, August 19, 2014

Tuesday August 19th
Clean + jerk + power clean 1.1.1 @ 55%, 1.1.1 @ 60%, 1.1.1 @ 65% x 2

WOD:
2 rounds for time of:
25 pull ups
5 OHS, 135/205lbs (70-80% of 1 rm)

Posted in Workout of the Day

Monday, August 18, 2014

Skill:

Snatch deadlift 3×3 @ 100% of snatch
Push press 5×5 @ 73%

WOD:
‘Party Girl’
3 rounds for time of:
7 muscle ups
14 power cleans, 120/175lbs
21 burpees

Posted in Workout of the Day

Saturday, August 16, 2014

Skill:

Find your 1 RM deadlift

WOD:
2 min max calorie row
Then:
15-12-9
Hang clean, 135/225lbs (75% of 1 rm)
Box jump, 30/40”
2 minute rest
2 min max calorie row

Posted in Workout of the Day

Friday, August 15, 2014

Skill:

Tall snatch 3×3 – find weight that allows good speed. Focus on immediate and aggressive pull under with arms

WOD:
15 muscle ups
100 DU
20 bar muscle ups
100 DU
25 strict C2B pull ups

Posted in Workout of the Day

Thursday, August 14, 2014

OTM x 12
Odd: muscle snatch x2 + snatch balance
Even: 8 ring push ups

WOD:
100 sit ups
30 OHS, 95/135lbs (60% of 1rm)
100 DU
30 KB, done in sets of 3, 70/100lbs
100m walking lunges

Posted in Workout of the Day

Wednesday, August 13, 2014

Front squat 5×4 @ 75%

WOD:
Row 1000m
Run 800m

Row 500m
Run 400m

Row 250m
Run 200m

Rest as needed between sets

Posted in Workout of the Day