Tuesday April 21, 2015

 

Tuesday April 21st

 

CGBP – 5×3 across

 

3 rounds for time of:

 

100 DU

 

50 sit ups

 

Posted in Workout of the Day

Untitled

 

Segmented snatch deadlift + pull 3.1 – 5×3 @70-85% (pause @ 1” off floor, knee, mid thigh)

 

For time:

 

500m row

 

15 STO, 95/135 lbs.

 

Rest 3 minutes

 

500m row

 

20 STO, 85/115 lbs.

 

Rest 3 minutes

 

500m row

 

25 STO, 65/95 lbs.

 

Posted in Workout of the Day

Saturday, March 18, 2015

1. Clean and jerk – build to a heavy double

2. WOD

5 rounds for time of:
12 burpees to 6” above max reach
12 pull ups

Posted in Workout of the Day

Friday, April 17, 2015

1. Front Squat – heavy double

2. WOD

3 sets of:
2 legless rope climbs
10 T2B
20 alt. pistols
2 minutes rest

Posted in Workout of the Day

Thursday, April 16, 2015

1. 2 position power clean & jerk – 8×1 @ 70-75% (knee/floor)

2. Clean pull – 5×3 @80-85%

3. WOD
3 rounds of:
20 lunges, 95/135 lbs.
15 hang power cleans
10 1-arm alt. db snatches, 70/100 lbs.

Posted in Workout of the Day

Wednesday, April 15, 2015

Wednesday April 15th
2 position power snatch – 8×1 @ 70-75% (knee/floor)
Snatch pull – 5×3 @80-85%
“Amanda”

Posted in Workout of the Day

Tuesday, April 14, 2015

1. Dips – Every 30 secs for 5 mins 6-8 dips

2. WOD

12 minute AMRAP of:
7 OHS, 95/135 lbs.
14 pull ups
21 DU

Posted in Workout of the Day

Monday, April 13, 2015

1. Snatch balance + OHS 1.4 x 5 @80-85%
2. WOD

For time:
50 calorie row
50 box jumps, 20/24”
25 power cleans, 95/135 lbs.
25 burpees over bar

Posted in Workout of the Day

Saturday, April 11, 2015

1. Snatch – build to a heavy triple

2. WOD
10 rounds for time of:
5 front squat, 135/205 lbs.
5 HSPU

Don’t forget that the Open windup party is Saturday night at 7:00. Message for more info

Posted in Workout of the Day

Friday, April 10, 2015

1. Front Squat – 3×5 @80-85%, across
2. 3 minute AMRAP of:
4 box jump overs, 20/24”
4 double KB thrusters, 53/70 lbs.
Rest 3 minutes
3 minute row for calories
Rest 5 minutes and repeat

Posted in Workout of the Day