Benchmark – “Fran” 21-15-9 Thrusters Pull Ups Cool Down Mayhem Handball
Workout of the Day
WOD 7/22/15
Strength 4X3 + 1XME Front Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00 Conditioning (10 min cap each round) 2 rounds for time of: Row 50 Calories 40 Box Jump Overs… Read more »
WOD 7/21/15
BBG 3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85% Conditioning 5 rounds of: 50 UB Double-Unders (max 5 misses) ME UB TTB (no rest after DU) Rest… Read more »
WOD 7/20/15
4X3 + 1XME Back Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00 Conditioning 5 rounds at a moderate intensity (not for time): 20 Freestanding Shoulder Touches 15 Med Ball GHD Sit-ups… Read more »
WOD 7/17/15
BBG 15 minutes to establish a 1RM Snatch Clean & Jerk. Conditioning (35:00 Cut) 7 rounds of: Row 25 Calories 5 T&G Power Clean & Push Jerks 185/125# 10 TTB Rest 1:00 between each round.
WOD 7/16/15
WOD 7/16/15 “Grace” 30 clean and jerks for time – 10 minute cap Team WOD (teams of 2) Each athlete performs 21-15-9 reps as a relay: Overhead squats, 115 / 75 lb. Toes-to-bars *Athletes will complete the entire couplet one… Read more »
WOD 7/15/15
Strength 1a) 4X3 + 1XME Front Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00 1b) 4X3 Strict Muscle-Ups + ME Kipping Muscle-Ups – rest 2:00 Conditioning For time: 5 Legless Rope… Read more »
WOD 7/14/15
Strength 4X3 Snatch Balance – heaviest possible, rest 90 sec. Conditioning 5 rounds of: Run 400m 15 Burpee Box-Jump-Overs 24/20″
WOD 7/11/15
WOD 7/11/15 Outlaw Barbell Camp tomorrow and Sunday. Saturday workout will be held in the small park behind the gym at 9:30AM. NO open gym Sunday.
WOD 7/10/15
BBG 15 minutes to establish a 1RM Snatch or Clean & Jerk. Conditioning For time: 50 KB Double-Unders 12 MU 12 KB Shoulder to OH 55/35# 50 Double-Unders 9 MU 9 KB Shoulder to OH 55/35# 50 Double-Unders 7 MU… Read more »
