Strength 1a) 4X3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups – rest 1:30 1b) 4X8 Thrusters – heaviest possible, rest 1:00 Conditioning 12:00 AMRAP of: 30 Double-Unders 15 TTB 15 Clean & Jerks (anyhow) 115/75#
Workout of the Day
WOD 1/18/16
Strength 15:00 to establish a 3rm Front Squat. Conditioning 12:00 AMRAP of: 100 Double-Unders 50 HSPU (kipping is allowed – 2015 open standard) 25 Power Snatches 125/85#
Wod 1/15/16
BBG 7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS – work to a heavy complex for the day, rest 2:00 Conditioning 5 rounds of: 5 Muscle-Ups 7 Power Snatches 115/75# 9 OHS 115/75# Rest 1:1 or… Read more »
WOD 1/14/15
“Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50… Read more »
WOD 1/13/16
BBG Every 1:30 for 9:00 (7 total sets): 3 Position Snatch (hang from power position – hang from just above knee – floor) *Begin between 60-70% of 1rm Snatch and work to a max for the complex. Conditioning For… Read more »
WOD 1/12/16
Strength 1a) 4X3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups – rest 1:30 1b) 4X8 Thrusters – heaviest possible, rest 1:00 Conditioning 15:00 AMRAP (adding 3 reps per round) of: 3 Clusters 135/95# 6 Bar Facing Burpees 9 C2B… Read more »
WOD 1/11/16
BBG 15:00 to establish a 1RM Snatch or Clean & Jerk. Conditioning Complete for time: 70 Pistols (alternating) 50 GHD Sit-ups 30 Overhead Squats 195/135# 100 ft. Handstand Walk Time cap: 12 minutes
WOD 1/9/16
BBG 5X3 T&G Power Cleans + 5 Jerks (any style) – heavy but no misses, rest 2:00 Conditioning With a 12:00 cap… 21-15-9-15-21 of: Row for Calories HSPU (kipping is allowed – open standards from ’15) OHS 115/75#
WOD 1/8/16
BBG 7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS – work to a heavy complex for the day, rest 2:00 Conditioning 3 rounds for time of: 30 Burpee Box Jumps 24/20″ 15 Clean & Jerks (anyhow)… Read more »
WOD 1/7/16
Skill Handstand work A) “Helen” 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 53/35 12 Pull-ups B) “Tabata This” Tabata Row (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1… Read more »
