9/19/14

Posted: September 19, 2014 in Uncategorized
Strength:
Front Squat:
5-80%
3-85%
1+-90%
.
WOD:
For time:
100 Overhead Lunges 25/45 plate
*5 burpees EMOM
*start WOD with burpees

9/18/14 WOD

Posted: September 18, 2014 in Uncategorized
Strength/Skill:
Practice Split Jerk
Push Jerk:
5-5-5-3-1
.
WOD:
8 min AMRAP
Buy In: 1k row
-then-
8 deadlifts 105/155
4 shoulder to overhead 105/155

9/17/14 WOD

Posted: September 16, 2014 in Uncategorized

Strength:
Power Clean:
2 reps EMOM x 7 min
80-85%
 .
WOD:
For time:
18-15-12-9-6-3
Hang squat clean 65/95
Burpee
*100 DU cash out

9/16/14 WOD

Posted: September 16, 2014 in Uncategorized

Skill: Kipping (K2E/T2B)

10 reps x 8 min EMOM

.
WOD:
20 min AMRAP:
20 double unders
20 ab mat sit ups
20 air squats
20 box jumps 20″/24″

9/15/14 WOD

Posted: September 14, 2014 in Uncategorized
Strength:
Deadlift:
3 warm up sets building up to 80%
5-80%
3-85%
1+-90%
.
WOD:
“Grace”
30 Clean & Jerks 95/135

9/12/14 WOD

Posted: September 11, 2014 in Uncategorized

Strength:
Push Press:
5-50%
5-60%
3-75%
3-80%
3+-85%
 .
WOD:
For time:
1600m run
Rest 3 min
1200m run
Rest 2 min
800m run
Rest 1 min
400m run
*Score- Subtract 6 min from final time (so that the rest times aren’t included in the time spent running)

9/11/14 WOD

Posted: September 11, 2014 in Uncategorized
Strength:
Squat Clean:
5-50%
5-60%
3-75%
3-80%
3-85%
.
WOD:
2 min AMRAP:
3 power cleans 95/135
3 pull ups
-REST 1 min-
4 min AMRAP
3 power cleans 105/155
3 pull ups
-REST 1 min-
6 min AMRAP
3 power cleans 125/185
3 pull ups
*If can’t Rx then go 60%, 70%, then 80% for each round