Tuesday, September 30, 2014

10 Rounds

2 minutes per round

5 Pullups

10 Pushup

15 Squats

5 Pullups

10 Pushup

15 Squat

Row for Calories for remainder of 2 minutes

1 minute rest between rounds

Posted in Workout of the Day

Wednesday, October 1, 2014

A. Find your 1 RM front squat

B. WOD

30-20-10

Thrusters, 65/95lbs
Ctb

Posted in Workout of the Day

Monday, September 29, 2014

Skill:

snatch pull x 1/hang snatch high pull x 1/hang power snatch x 1 – build this complex in 10mins

Emom – PC TnG x 5 65% of 1rm – 5min

WOD:

3 sets:

Row 250m10 burpees box jump overs 24/20″10 DB snatch 75/50# alt hands per rep
rest 4 mins

Posted in Workout of the Day

Friday, September 26, 2014

WOD:

8min 90% effort:
Row 150m

25 DU

5 HSPU

rest 4mins

8mins 90% effort:
10 walking lunges
10 kbs 1.5/1pd
10 situps

rest 4mins

8mins 90% effort:
2 MU
7 GHD situps
3 Power Snatch 115/75#

Posted in Workout of the Day

Thursday, September 25, 2014

A. Heaving snatch balance build to a tough perfect double in 10mins
B. OHS @31X1; 3×3; rest 3mins
WOD:
12, 9, 6 for time

Squat clean (185/115#)

Strict chin up

Posted in Workout of the Day

Wednesday, September 24, 2014

A. Deadlift build to a tough set of 5 (Touch and Go)
B. 1 clean and jerk ever 30 sec for 10 mins 65% of 1RM
C. 1 Power Snatch every 15 sec for 5 mins 115/75#

WOD:
6 min AMRAP:
155/105#
Power Clean x 1/Front lunge R x 1 and L x 1/Shoulder to Overhead x 1= 1rep

Posted in Workout of the Day

Monday, September 22, 2014

Skill:

EMOM 12mins
Odd – BB front rack walk lunge 135/85# 10 walking steps
Even – 20 DU + 2 MU

WOD:

12, 9, 6 for time all out
PC and jerk 155/105#
T2B
Burpee over the bar

Posted in Workout of the Day

Saturday, September 20, 2014

Row 500m easy pace

8 rounds of:

Row 30 sec 90%

rest walk 30 sec, then…

Row 500m easy pace

 

For time (all out!):

50 DU

10 burpees

40 DU

10 burpees

30 DU

10 burpees

20 DU

10 burpees

10 DU

10 burpees

Posted in Workout of the Day

Friday, September 19, 2014

WOD:

10-9-8-7-6-5-4-3-2-1

Front Squat 135/225

Ring Push ups

Posted in Workout of the Day

September 18, 2014

Power Clean – build to a heavy triple

 

15 min AMRAP (85-90%):

3 PC 205/125#

5 burpee box jump 24/20″

7 MU

 

Notes:

- work on pacing and keeping the rounds consistent

 

Posted in Workout of the Day