Thursday, May 28, 2015

OHS – build to a heavy triple

 

10,8,6,4,2 reps of:

 

Power snatch, 115/185lbs

 

Burpee box jump overs, 24/30”

 

8 minute time cap

 

Posted in Workout of the Day

Wednesday, May 27, 2015

Clean pull + hang clean + clean + jerk – 6 sets @70-80%

 

Muscle clean + press – 6×3

 

For time:

 

25 calorie row

 

20 hang power cleans, 135/225lbs

 

15 hspu, 6/10” deficit

 

10 hang power cleans

 

5 hspu

 

Posted in Workout of the Day

Tuesday, May 26, 2015

Tuesday May 26th

 

With a 30 minute running clock, in teams of 3 complete 5 minutes of each:

 

Max reps rope climbs

 

Prowler push, total meters. Use average b/w

 

Max reps tire flips

 

Max calories AD

 

HSW total meters

 

Row max meters

 

1 athlete works at a time.

 

Posted in Workout of the Day

Monday, May 27, 2015

 

Snatch pull + hang snatch + snatch – 6 sets @70-80%

 

Muscle snatch – 6×3

 

‘Jackie’

 

Posted in Workout of the Day

Saturday, May 23, 2015

In partner’s complete 1 round for time (one person working at a time)

 

200 Du

 

100 sit ups

 

Then without letting the bar rest on the floor complete:

 

75 S20, 65lbs.

 

50 front squats

 

25 hang squat snatch

 

50 back squats

 

75 deadlifts

 

100 partner wall balls, 14 or 20 lbs (you choose)

 

200 DU

 

Posted in Workout of the Day

Friday, May 22, 2015

Push Press – build to a heavy single

 

5 rounds for time of:

 

10 squat snatch, 45/75lbs

 

30 second chin over bar hold

 

10 squat snatch

 

60 second plank hold

 

Posted in Workout of the Day

Wednesday, May 21, 2015

Clean deadlift + hang power clean + jerk – 6 sets @70-80%

 

Clean High pulls – 5×3@85-90%

 

5,4,3,2,1 reps of:

 

Squat clean thruster, 105/175lbs

 

100m sprint between sets

 

Posted in Workout of the Day

Wednesday, May 20, 2015

10m max yoke carry

 

For time:

 

750m row

 

25 DU

 

9 deadlift, 205/315lbs

 

500m row

 

50 DU

 

7 deadlift

 

250m row

 

75 DU

 

5 deadlift

 

Posted in Workout of the Day

Tuesday, May 19, 2015

Front Squat – 4×3 @75-85%

 

10 rounds for time of:

 

5 strict hspu

 

10 wtd. Pistols, 15/30lbs

 

15 pull ups

 

Posted in Workout of the Day

Saturday, May 16, 2015

Surprise WOD!

Posted in Workout of the Day