Archive | February 2015

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18 February WOD

Strength: 3×3 strict press 3×2 push jerk 3×1 split jerk WOD: 5 rounds 12 single arm snatch 2/1.5/1 6 box jump 36/30/24 Cash out: 50 evil wheels Advertisements

17 February WOD

Strength: 9×1 snatch pull + 1 snatch + 1 OHS WOD: J.T. 21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups

16 February WOD

Strength: 1×5@70%, 1×5@75%, 1×3@80%,1×3@85% 1×1@87% 1×1@87% of 1rm back squat WOD: 15-12-9 reps for time of: 95/65-lb. thrusters Pull-ups Rest 5 minutes 12-9-6 reps for time of: 95/65-lb. thrusters Pull-ups Rest 5 minutes 9-6-3 reps for time of: 95/65-lb. thrusters Pull-ups

13 February WOD

5 rounds :30 wallball :30 rest Strength/WOD: Front squat 10-10-10-10-10 reps *extra work 21 ring dips 21 ring push-ups 21 knees to elbows *unbroken is optimal

12 February WOD

Strength: 15 min to work to a heavy single clean and jerk WOD: 5 rounds for time of: 115-lb. hang power clean and jerks, 12 reps 115-lb. thrusters, 9 reps 115-lb. power snatches, 6 reps

11 February WOD

Strength: EMOM for 7 min 5 reps @75% of 1rm thruster WOD: Deadlift 10-10-10-10-10 reps *Extra: 21 pullups *unbroken if possible 21 toes 2 bar *unbroken if possible 21 HSPU *unbroken if possible

10 February WOD

Strength: 15 minutes to work to a heavy single snatch WOD: For time: 15-foot L-sit rope climb, 4 ascents 15-foot legless rope climb, 8 ascents 15-foot rope climb, 12 ascents Or 4 rounds of: 2 minutes of triple-unders 2 minutes of burpees Or Complete as many rounds and reps as possible in 15 minutes of: […]