Tomorrow my dad would have been 59. Jason and I made this conditioning up in his honor. Strength 1a) 4X10 Tempo Strict TTB (3 counts down after touching bar) – rest 90 sec. 1b) 4X5 Strict HSPU + ME UB… Read more »
Workout of the Day
WOD 10/31/15
BBG 15:00 to establish a 1RM Snatch or Clean & Jerk Conditioning Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use… Read more »
WOD 10/30/15
Strength 1) 4X1 Strict Press + 3 Push Press – work to max for the complex, rest 2:00 2) 1X2 Strict Press + ME Push Press – use heaviest load from #1 Conditioning 30:00 AMRAP (at a conversational pace or… Read more »
WOD 10/29/15
BBG Every 1:30 for 9:00 (7 total sets)- 4 T&G Power Snatches – begin around 65% of max Power Snatch and work to a 5rm for the day Benchmark “Lynne” 5 rounds for max reps of: Body weight bench press… Read more »
WOD 10/28/15
Strength 5 rounds of: :45 ME Front Squats @ 80% :15 Rest :45 Shoulder Taps (back facing wall) :15 Rest Conditioning For time: 15 Thrusters 120/80# 15 C2B Pullups 15 Bar-Facing Burpees 12 Thrusters 120/80# 12 C2B Pullups 15 Bar-Facing… Read more »
WOD 10/27/15
Strength 1a) 4X10 Tempo Strict TTB (3 counts down after touching bar) – rest 90 sec. 1b) 4X5 Strict HSPU + ME UB Kipping HSPU – after last strict rep (without getting off wall) perform ME UB Kipping HSPU, rest… Read more »
WOD 10/26/15
BBG 1) 5X1 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position 2) 5X1 Push Press + 2 Push Jerks + 3 Split Jerks Conditioning “Karen” 150 Wall Balls 20/14#
WOD 10/23/15
Strength 1) 4X2 Strict Press + 5 Push Press – work to max for the complex, rest 2:00 2) 1X2 Strict Press + ME Push Press – use heaviest load from #1 Conditioning 30:00 AMRAP of (all rounds same time… Read more »
WOD 10/22/15
Warm Up Tabata heels over wall ball “Filthy Fifty” – 35min cut 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… Read more »
WOD 10/21/15
Strength/Skill 5 rounds of: :30 ME Front Squats @ 80% :30 Rest :30 Shoulder Taps (back facing wall) :30 Rest Conditioning 7 rounds for total working time of: 15 Wall Balls 20/14# 12 Pullups 9 Hang Power Snatches 95/65# Rest… Read more »
