Barbell 10 min to establish a 1rm Hang Power Clean Conditioning In teams of 2. Alternate movements. Person that does box jump overs starts the next round. 25 min AMRAP of: 100 double-unders 25 toes-to-bars 25 deadlifts (225… Read more »
Workout of the Day
WOD 9/14/16
Strength A) Front Squat: 6×3@66% *If any misses during cycle do 2 reps instead of 3. B) 60 sec six inches Conditioning 5 rounds NOT for time of:* Max Rep Bench Press, Bodyweight Max rep unbroken C2B Pull ups… Read more »
WOD 9/13/16
Barbell 10 rounds – Every 2:00, perform: 3x push jerk behind the neck Conditioning 21-15-9 Overhead Squat (115/80) HSPU – Open Standards 200m Run with wall ball after each set
WOD 9/12/16
Strength A) 5×5 Back Squat @ 83% B) 4×6 Weighted Dip Conditioning AMRAP 9 9 KB Snatches, right arm (53/35) 9 Burpees 9 KB Snatches, left arm (53/35) 9 Box Jumps (24/20)
WOD 9/9/16
Strength 6×1 Back Squat @93% Conditioning AMRAP 20: 50 WB 50 DU 40 BJ 40 TTB 30 CTB 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring MU
WOD 9/8/16
Barbell 5 rounds – Every 3 minutes complete 3 split jerk Benchmark A) “Nancy” 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs B) “DT” 5 rounds for time of: 12 Deadlifts, 155/105 lbs… Read more »
WOD 9/7/16
Strength A) Front Squat 6×3 @ 67% B) 4×8 Pendlay Row Conditioning AMRAP 5: 21 Cal Row 21 DL (95/65) Rest 5:00 AMRAP 5: 15 Cal Row 15 FS (95/65) Rest 5:00 AMRAP 5: 9… Read more »
WOD 9/6/16
Barbell Snatch speed ladder: For as long as possible, in 90 seconds, complete the following: -3x snatch (95#/55#) -2x snatch (115/75#) -1x snatch (135#/95#) * Rest 30 sec after the 90 seconds is up and use this time to add… Read more »
WOD 9/5/16 – ONE CLASS AT 9:30AM
ONE CLASS AT 9:30AM Strength A) 5×5 Back Squat @ 81% B) 4×6 Dip with weight or banded ME Conditioning 4 rounds of: 25 calorie Assault Bike or 300m run or 30 calorie row 10 HSPU 5 Clean and… Read more »
WOD 9/1/16
Skill Muscle Up skill – review progress on progressions *If no pull up then work on kipping progression and strength drills Benchmark A) Jack AMRAP 20 of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps,… Read more »
