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151114 Saturday WOD

November 13, 2015
by admin
0 Comment

TBD

151113 Friday WOD

November 12, 2015
by admin
0 Comment

 

E:45 x 4 sets
5 Front Squats @ 50%
For time:
800m run
30 Power Snatches, 75/55
30 Ring Dips
30 Box Jump overs, 30/24
400m Front Rack Carry, 75/55
E:45 x 4 sets
3 Front Squats @ 75%
20 min running clock

Barbell barbell complex

Hang power snatch

Overhead squat

Power snatch

Overhead squat @ 75-80% of 1RM

151112 Open Gym

November 11, 2015
by admin
0 Comment

Open Gym

151111 Wednesday WOD

November 10, 2015
by admin
0 Comment

 

“3 rounds:
30 sec ME Ring Row w/feet parallel to rings
30 sec rest
30 sec ME Ring pushup
30 rest”
“Isabel”
30 Power Snatches, 135/95
*NOTE-EMOM until completion perform 6 pistols or 10 air squats. Start with pistols.”
3 rds  4Weighted strict pull ups

4 bench press

@ 65-70% of 1RM of bench press

“Isabel”
30 Power Snatches, 135/95
*NOTE-EMOM until completion perform 6 pistols or 10 air squats. Start with pistols.”

151110 Tuesday WOD

November 10, 2015
by admin
0 Comment

 

“E:20 x 10 sets
4 Speed Deadlift @ 75%”
For max reps on a continuous clock:

0:00 -5:00  700m row, Max reps of Power Cleans (155/105) w/remaining time 5:00-10:00 500m run, Max reps of Shoulder to OH (155/105) 10:00-15:00 700m row, Max reps of Hang Squat Cleans (155/105) 15:00-20:00 500m run, Max reps of Shoulder to OH (155/105) **Note-for scaling purposes weights will be approx 60% of Max Clean

“E:20 x 10 sets
2 Speed Deadlift @ 75%”
20 min running clock

Barbell Complex

Power clean

Shoulder to overhead

Hang Squat clean

Shoulder to overhead

At 70% 1RM of jerk

151106 Friday WOD

November 05, 2015
by admin
0 Comment

 

E:45 x 5 sets3 Back Squat @ 60% 25 min AMRAP of:50 Burpees

50 Alternating Goblet KB Lunges, 53/35

50 CTB Pullups

50 Deadlifts, 135/95

50 Air Squats

E:45 x 5 sets1 Back Squat @ 85% Complete as many rounds in 25 mins w 1:2 rest:ratio10 Alternating Goblet KB Lunges #70/#53

8 CTB PUs

6 Deadlifts @ 65%

151104 Wednesday WOD

November 03, 2015
by admin
0 Comment

 

Pull-up Skill Transfer:4 rounds:

30 sec hollow body hold

Rest 30 sec

30 sec superman hold

Rest 30 sec

or

EMOM x 8 sets

1-3 perfect kipping pull ups, butterfly pull ups, bar MU ups or MU’s, focus on hollow body and arch positions on kip

10 min AMRAP of:50 KBS, 53/35

10 HSPU

1 MU

or

10 min AMRAP of:

50 KBS, 53/35

25 Push-ups

10 CTB Pull ups or Reg pullups

EMOM x 8 sets1-3 perfect Bar MUs or Reg MUs 4 rds of 1:3 work:ratio10 kbs @ 70

10 strict HSPUs

10 CTB PUs

151105 Thursday Open Gym

November 03, 2015
by admin
0 Comment

Open Gym

151103 Tuesday WOD

November 02, 2015
by admin
0 Comment

 

Snatch Grip Deadlift standing on 45# plates – 75% x 5 x 5 sets
7 rounds for time:

100m Overhead Plate Carry, 45/25

10 Burpees to a plate, 45/25

NOTE-use the same plate for both exercises

Snatch Grip Deadlift standing on 45# plates – 75% x 5 x 5 sets 5-7 rds w 1:2 work:rest ratio

50m OH KB Walk

3 KB shoulder to OH (left arm)

50m OH KB Walk

3 KB shoulder to OH (right arm)

151102 Monday WOD

November 02, 2015
by admin
0 Comment

 

GPP

E:90 x 5 sets

1 Power Snatch + 2 Full Snatches @ 65%

10 rounds for reps of:

:30 Thrusters, 75/55

:30 Rest

:30 DU’s

:30 Rest

Strength

E:90 x 5 sets

1 Power Snatch + 2 Full Snatches @ 75%

5 sets of

3 Thrusters 75-80%

3 push press  @ same weight

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