Archive | April 2014

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16 April WOD

Skill: 2×10 ring dips (R), ring dips (B), ring work Strength: 2×3@75%, 2×3@80%of 1rm strict press(3/25) (R,B,W) WOD: (R) Row 1000 meters 21 thrusters 95/65 15 Pull-ups Row 750 meters 18 thrusters 95/65 12 Pull-ups Row 500 meters 15 thrusters 95/65 9 Pull-ups Rest 2 minutes between each round. Time each round separately and post […]

15 April WOD

Skill: 2×10 alt pistol squat (R), pistol squat work (B,W) Strength: 7×2 snatch (R,B,W) WOD: (R) 1 minute of 30/24 in box jumps 1 minute of 115/75sumo deadlift high-pulls 2 minutes of 30/24 in box jumps 2 minutes of 115/75sumo deadlift high-pulls 3 minutes of 30/24 in box jumps 3 minutes of 115/75 sumo deadlift […]

14 April WOD

Skill: 2×10 toes 2 bar (R), toes 2 bar (B), knee ups/v ups Strength: 5×3 front squat (R,B,W) WOD: (R) 1 minute of double-unders 1 minute of 50/35. dumbbell snatches 2 minutes of double-unders 2 minutes of 50/35 dumbbell snatches 3 minutes of double-unders 3 minutes of 50/35 dumbbell snatches Then 3xME weighted pull-up (35/25) […]

11 April WOD

Skill: 2×6 muscle ups (R), muscle up practice (B), ring work Strength: 20rep max back squat (R,B,W) WOD: (R) 7 rounds 7 clean and jerk (155/105) 7 toes 2 bar 100 m run/150m row Then 20rm back squat @85% (B) 12 min AMRAP 5 OHS (115/95/75/65/55) 7/9/11 CTB pullups/pullups/assisted pullups 100 m run/150m row Then […]

10 April WOD

Skill: 2×10 strict pull-up (R) strict pull-up practice (B) elevated ring rows Strength/WOD: (R,B,W) 1-10-1-20-1-30 deadlift Post total load (add up all six barbell loads) for score. Then 40 30 20 10 Kb swing (1.5/1) Double under

9 April WOD

Skill: rope climb (B), rope practice Strength: 7×1 split jerk WOD: (R) 9 min AMRAP 3 rope climbs 6 OHS (155/105) Then 2×800 m run w/1to1 rest (B) 5 rounds 15 squat cleans (95/75/65/55) 12 release push-ups 21 sit-ups Then 2 min ME burpee to box jump 10 min AMRAP 4 OHS 4 overhead lunge […]

8 April WOD

Fun and games today! Come and see.

7 April WOD

Skill: 2×10 ring dips (R), ring dips (B), assisted ring dips Strength: 5×3 back squat (R,B,W) WOD: (R) 7 rounds 7 HSPU 14 front squats (115/75) Then 50 40 30 20 10 Double unders Push-ups (B) 15 min AMRAP 5 pullups 10 deadlifts (185/155/135/105/95/75) 15 wallballs Then 3 min ME cal on row 5 rounds […]

4 April WOD

Skill: 2×10 L pullup (R), L-hold/sit (B), L sit practice Strength: 5×3 (R,B,W) WOD: (R,B,W) 20 min AMRAP 7 right arm thrusters 7 left leg step ups 60′ broad jump 7 left arm thrusters 7 right leg step ups

3 March WOD

Skill: Strength: 7×2@80% of 1rm push jerk from 3/25 WOD: (R) 3 rounds 50 squats 7 muscle ups 10 hang cleans (135/95) Then 3 rounds :30 of 12′ wallballs :30 of rest (B,W) EMOM for 15 minutes (1)5 snatch (135/115/105/95/75/65/55/45) (2) 12 release push-ups (3) 25/75 double unders/singles Then :30 of pullups :30 of rest