Thursday October 23, 2014

Filthy Fifty

Posted in Workout of the Day

Wednesday, October 14, 2014

A. Push Press – Build to a heavy set of 4

B. Take 88% of A and do 3 more sets of 4, rest as needed

C. WOD

3 rounds for time of:

50 DU

400m run

25 hang power snatch, 45/65lbs

Posted in Workout of the Day

Monday, October 20, 2014

A. Snatch Grip deadlift – 5 sets of 3-5 *focus on tight back, lead with chest

B. OHS @33X1 – build to a heavy single

C. OTM x 8 – OHS x 2 80% of A

D. WOD

100 DU

21-15-9

KBS, 53/70lbs

Burpees

Finish with 100 DU

Posted in Workout of the Day

Saturday, October 18, 2014

A.      WOD
3 rounds for time of:
500m row
5 squat clean thrusters, 135/185lbs
3 rounds for time of:
10 burpee pull ups
5 squat clean thrusters, 105/155lbs
3 rounds for time of:
20 pistols
5 squat clean thrusters, 95/135lbs
*athlete gets one barbell, must change their own weight

Posted in Workout of the Day

Friday, October 17, 2014

21 unbroken strict press 65/95

800 m run

18 unbroken strict press

800 m run

12 unbroken strict press

800 m run

If you drop the bar at any time you must do a 200m penalty run

Posted in Workout of the Day

Untitled

A. Ring Dips

B. K2E

C. WOD

30 BB Lunges 105/155

50 DU

30 KBS

50 DU

30 wall balls

50 DU

Posted in Workout of the Day

Wednesday, October 15, 2014

A. Front squat – 5,5,5,5 (80%)

B. ‘Tabata This’

Posted in Workout of the Day

Tuesday, October 14, 2014

A. 15 minute light row

B. 2 sets

10 TnG push jerks, 135/225lbs (85-90%)

10 KB snatch R, 45/53lbs

15 ring push ups

10 KB snatch L

90 seconds rest

Posted in Workout of the Day

Friday, October 10, 2014

Front Squat

 

WOD:

 

Cindy or Mary

 

 

Posted in Workout of the Day

Thursday, October 9, 2014

A. Clean build to 85%

B. OTM x 6 Clean – same weight as A

C. WOD:

4 Rounds for time

 

8 Deadlift 115/165

8 Power Cleans

8 STO

 

 

Posted in Workout of the Day