Barbell Work:
15 Min to establish 1RM Clean & Jerk
Strength:
5X5 @ 75% Dead Lift
Conditioning:
10 Min AMRAP
7 Overhead Squats 135/95
7 Toes to Bar
7 Box Jumps 24/20
Monday March 31, 2014
Barbell Work:
15 Min to establish 1RM Snatch
Strength:
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90%-rest 60-90 sec. between each lift. (% is of 1RM)
Conditioning:
6 Rounds
12 Wallballs 20/12
9 Burpees
6 Power cleans 155/110
15 Min to establish 1RM Snatch
Strength:
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90%-rest 60-90 sec. between each lift. (% is of 1RM)
Conditioning:
6 Rounds
12 Wallballs 20/12
9 Burpees
6 Power cleans 155/110
Thursday March 27, 2014
10 rounds for time
All done with the same bar.
(175/ 115)
5 Deadlift
4 SDHP
3 Power Cleans
2 Push Jerks
1 Snatch
Wednesday March 26, 2014
Jason
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
MU can be scaled to Chest to Bar or Pull Up
Tuesday March 24, 2014
Games WOD 11.5
20 Min AMRAP
5 Power Cleans (145/100)
10 Toes to Bar
15 Wallballs (20/14)
Thursday, March 20 2014
3 Rounds
Run 400 M
5 Thrusters
10 Pistols
15 Hand Release Push Ups
20 Super mans
Wednesday, March 19 2014
TABATA
Double Unders
1 min rest
TABATA
Pull Ups
1 min rest
TABATA
V-Sit ups
1 min rest
TABATA
Wall Balls (20/1
Friday, March 14 2014
1RM Dead Lift
1-1-1-1-1 @90% of 1RM Dead Lift
1RM Push Jerk
1-1-1-1-1 @90% of 1RM Push Jerk
1-1-1-1-1 @90% of 1RM Dead Lift
1RM Push Jerk
1-1-1-1-1 @90% of 1RM Push Jerk
Thursday March 13, 2014
12 Min AMRAP
20 Ball Slams (20/14)
10 Ground to Overhead (45/25#) Plates
5 Overhead Squats (175/115#)
20 Ball Slams (20/14)
10 Ground to Overhead (45/25#) Plates
5 Overhead Squats (175/115#)
Friday, March 7, 2014
AMRAP in 15 minutes
50 Double Unders
20 Box Jumps
100m Run
Don't forget the Open 14.2 is announced at 10:00am! Good luck to all of our competitors!
Thursday, March 6, 2014
I am so sorry for not posting a wod for Wednesday! Ashley programmed a great one for us and I totally blanked. Call/text me if I forget again: 080-4837-5712 Lindsey
3 rounds
5 turkish get-ups* (each arm) (53/35)
10 pull ups
15 back squat (135/95)
*note for Turkish get ups: this is NOT a speed movement! This segment should be slow and steady, make up time during the pull-ups, transitions and back squats.
Monday, March 3, 2014
2 Rep Max Snatch
(This is a daily max, you may or may not pr)
Then,
Snatch @ 90% of today's 2 rep max
2-2-2-2-2
Subscribe to:
Posts (Atom)