Friday, February 27, 2015

 

 

Workout 15.1

 

9-minute AMRAP:

15 toes-to-bars

10 deadlifts

5 snatches

(M 115 lb. /  F 75 lb.)

 

Workout 15.1a

 

1-rep-max clean and jerk

 

6-minute time cap

 

Posted in Workout of the Day

Thursday, February 26, 2015

 

 

 

Skill:

Build to a heavy back squat

 

WOD:

500 Row

40 Goblet squat (32 kg/24 kg)

30 Kettlebell swings

20 KB Thruster

10 Bar Muscle ups

 

Athletes who are doing the open can come in and work on skills or do some mobility

Posted in Workout of the Day

Wednesday, February 25, 2015

 

Mobility, mobility, mobility

 

Partner WOD, 12 minute AMRAP

 

Partner A: 15 cal row

 

Partner B: 10 burpees

 

Partner A does a 15 cal row while partner B does 10 burpees. When both partners have completed their task, switch. You’re only allowed to switch stations when both partners have finished their task.

 

Posted in Workout of the Day

Tuesday, February 24, 2015

 

4 minute AMRAP of: (80%)

 

10 box jump, sd, 20/24”

10 KBS, 35/53lbs

 

Rest 5 minutes

 

4 minute AMRAP of: (90%)

 

7 push press, 75/115lbs

7 CTB pull ups

 

Rest 10 minutes

 

4 minute AMRAP of: (100%)

 

10 thrusters, 45/75lbs

7 burpees

 

 

 

Posted in Workout of the Day

Monday, February 23, 2015

 

 

OTM x 12 – 1) 14 wall balls, 14/20lbs

 

2) 14 Russian KBS, 35/53lbs

 

B. 8 minute AMRAP of:

 

750m row

 

25 burpee box jumps

 

Max DU in remaining time

 

Posted in Workout of the Day

Saturday, February 21, 2015

Deadlift – build to a tough double

 

5-4-3-2-1 Deadlift 80% of A

 

50-40-30-20-10 DU

 

Posted in Workout of the Day

Friday, February 20, 2015

 

Snatch; build to a max in 10 minutes

 

Rest 3 minutes

 

Snatch AMRAP in 4 minutes at 90% of A

 

9 minute AMRAP of:

 

3 thrusters, 65/95lbs

 

3 TTB

 

Posted in Workout of the Day

Thursday, February 19, 2015

 

Back Squat; build to a tough single

 

3 rounds for time of:

 

75 DU

 

50 air squats

 

25 cal row

 

Posted in Workout of the Day

Wednesday, February 18, 2015

 

 

3 rounds for time of:

 

24 wall balls, 14/20lbs

 

8 muscle ups

 

Rest 3 minutes

 

3 rounds for time of:

 

15 hang power snatch, 75/115lbs

 

15 burpees

 

Rest 3 minutes

 

3 rounds for time of:

 

12 burpees

 

3 squat cleans, 145/245lbs

 

Posted in Workout of the Day

Tuesday, February 17, 2015

 

 

Power Clean ; build to a max in 10 minutes

 

Rest 3 minutes

 

PC AMRAP in 4 minutes at 90% of A

 

8 minute AMRAP of:

 

30 thrusters, 75/115lbs

 

AMRAP burpees in remaining time

 

Posted in Workout of the Day