Strength Front Squats (based on 1rm clean) – 1×3@75%, 1×3@85%, 1×2@90%, 2×1@100% – rest 60 sec. Conditioning “Bizarro Helen” 3 rounds for time of: Row 500m 21 Wall Balls 20/14# 12 Strict HSPU
Workout of the Day
WOD 9/4/15
BBG 1) Snatch: 15:00 to work to a 1rm or 2) Clean & Jerk: 15:00 to work to a 1rm Conditioning For time: (20 min cut) 45 Pullups 30 GHD Situps 30 Thrusters 135/95# 30 C2B Pullups 30 GHD Situps… Read more »
WOD 9/3/15
Benchmark A 1rm any lift Benchmark B “Nate” 20 Minute AMRAP of: 2 Muscle ups 4 Handstand Push Ups 8 KB Swings 65/55
WOD 9/2/15
Strength 1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@75%, 2X3@85%, 1X2@90%, 1X1@95% – based on Conditioning 5X400m Run – First set should be around 90% of max effort (if you have a fastest recorded… Read more »
WOD 9/1/15
BBG 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to a max for the complex, rest as needed Conditioning 1) For time: (13 min cut) 25 Box Jump Overs 24/20″ 50′ OH… Read more »
WOD 8/31/15
BBG 7X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee) – work to a max for the day Conditioning 4 rounds for time of: Run 400m 12 Thrusters 95/65# 12 Pullups
WOD 8/28/15
BBG 1) Snatch: 15:00 to work to a 1rm 2) Clean & Jerk: 15:00 to work to a 1rm Conditioning For time: 50 Back Squats 135/95# 40 Pull-ups 30 Shoulder-to-Overhead 135/95# 50 Front Squats 85/65# 40 Pull-ups 30 Shoulder-to-Overhead 85/65#… Read more »
WOD 8/27/15
Strength 4×5 Good Mornings Rest 90 seconds between sets Team Morrison – One person works at a time to complete all reps. Two person team. 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing,… Read more »
WOD 8/26/15
Strength 1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@75%, 1X3@80%, 1X2@85%, 2X1@90% – based on 1rm Front Squat, rest 90 sec. Conditioning For time: 15 Muscle-Ups 15 Hang Power Cleans 155/105# 15 OHS 155/105#… Read more »
WOD 8/25/15
BBG 1) 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to a max for the complex Conditioning For time: 3 Legless Rope Climbs 15′ 20 Jumping Back Squats 65/45# 30 DB Push… Read more »
