Archive | September 2014

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19 September WOD

Strength: 3×3/6 front squat/back squat @85% of 1rm front squat WOD: 5 rounds 2min per round Round 1 10 cal in row ME snatch 95/65 1 min rest Round 2 10 cal on row ME snatch 115/75 1min rest Round 3 10 cal on row ME snatch 135/95 1 min rest Round 4 10 cal […]

18 September WOD

Strength: 7×1 snatch pull + hang snatch WOD: 5 rounds for time of: 10 strict handstand push-ups 20 Abmat sit-ups

17 September WOD

Strength: 5×5 Deadlift WOD: 5 rounds of: 10 strict chest-to-bar pull-ups 20 hip-back extensions Perform the hip-back extensions slowly and methodically. *scale accordingly

16 September WOD

Strength: 7×1 clean and jerk ( WOD: *extra work 50 kb swings 2/1.5/1 50 double unders 40 kb swings 40 double unders 30 kb swings 30 double unders 20 kb swings 20 double unders 10 kb swings 10 double unders

15 September WOD

Strength: 3×3/6 front squat/back squat @85% of 1rm front squat WOD: Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 185/135 front squats, 2 reps From 2:00-4:00 15-ft. rope climb, 2 ascents 185/135 front squats, 4 reps From 4:00-6:00 15-ft. rope climb, 2 ascents 185/135 front squats, 6 […]

12 September WOD

Strength: 3×3/6 front squat/back squat@85% of 1rm front squat WOD: The Seven 7 rounds for time of: 7 handstand push-ups 135/95lb thrusters, 7 reps 7 knees-to-elbows 245/155 deadlifts, 7 reps 7 burpees 7 kettlebell swings, 2/1.5 pood 7 pull-ups

11 September WOD

Strength: 5×3 weighted pullups 5×3 weighted dips WOD: For time: 165/115lb Squat clean, 10 reps 50 Anmat Sit-ups 165/115lb Squat clean, 8 reps 40 Abmat Sit-ups 165/115lb Squat clean, 6 reps 30 Abmat Sit-ups 165/115lb Squat clean, 4 reps 20 Abmat Sit-ups 165/115lb Squat clean, 2 reps 10 Abmat Sit-ups