Wednesday, July 23, 2014

Skills:

A. Tall Snatch – Work up to a tough triple

B. Back Squat – Paused BS @32X1; 2-3 x 5; rest 3 min b/n sets

WOD

4 sets – SAME TIMES per set:

10 Russian KBS (2pd)

15 unbroken WB’s (20/14) to 11’/10’ (pick a weight you can do unbroken and hit the target)

8 ring rows

Posted in Workout of the Day

Tuesday, July 22, 2014

Tuesday, July 22, 2014

Skill:
Five sets of:
Push Press + Power Jerk + Split Jerk. Work to a tough set.

Wod
For the following three segments, post three separate times, but leave the clock running:

For time:
Row 2000 Meters
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees

30 Double-Unders

40 Ring Dips
30 Double-Unders
20 Burpees

10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:

Row 2000 metres

Posted in Workout of the Day

Monday, July 21, 2014

Skill:
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat. Work up to a tough set.
Three sets of:
Romanian Deadlift x 5 reps @ 30×1
Rest as needed. As heavy as you possible while maintaining perfect form and tempo.

WOD:
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lbs

Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Posted in Workout of the Day

Saturday, July 19, 2014

WOD:

For time:
Run 800 meters
40 L-pull-ups
Run 800 meters
40 strict pull-ups
Run 800 meters
40 kipping pull-ups

Posted in Workout of the Day

Friday, July 18, 2014

Three sets as fast as possible:
Row 250m

15 KBs (70/53)

25 burpees

15 KBs (70/53)

Row 250m

Rest walk 12 min b/t sets

Posted in Workout of the Day

Thursday, July 17, 2014

imageWOD:

30min of Turkish Get Ups
rest 5 mins
3 min max Double Unders

Posted in Workout of the Day

Wednesday, July 16, 2014

imageSkill:

1. Find a max box jump

2. Work up to a heavy thruster for the day

WOD:

4 rounds for time of:
400-meter run
15 thruster (95/65)

Posted in Workout of the Day

Tuesday, July 15, 2014

Skill:

1. Work up to a 3-rep max deadlift

2. Work up to a 2-rep max weighted pull-up

WOD:

21-15-9 reps for time of:
225-lb. deadlifts
Pull-ups

Posted in Workout of the Day

Monday, July 14, 2014

Skill:

Work up to a 3-rep max hang squat clean

WOD
21-15-9 reps for time of:
135/95 lb. squat cleans
Handstand push-ups

Posted in Workout of the Day

Saturday, July 12, 2014

Skill:

Front Squats: 5 x 3 reps across

WOD:

AMRAP 25
Teams of 3 complete:
10 Rope Climbs, 15′
30 Thrusters, 135/95
50 Power Cleans, 135/95
*400m Run
Two athletes begin on the rope and barbell, while the third team member sets of for a 400m run. Only one athlete works at a time on the rope or barbell. Once the runner returns from their 400m run they can take the place of one of the original working pair. Repeat.

Posted in Workout of the Day