Tuesday 10-18-2016
Strength:Warm up for workout. WOD: 30 min AMRAP: 30 Burpee Pull-Ups 30 Clean & Jerks (135/95)
Strength:Warm up for workout. WOD: 30 min AMRAP: 30 Burpee Pull-Ups 30 Clean & Jerks (135/95)
Strength: Every 2 minutes for 12 minutes (6 sets): High Hang Clean + Hang Clean + Clean + Front Squat @ 70-80% of 1 RM C&J WOD: 5 min AMRAP for each round: Round 1: 400 m Run Max Wall Ball (20/14#) Round 2: 400 m Run Max Slam Ball Round 3: 400 m Run […]
Strength: Every 2 minutes for 10 minutes (5 sets): 3 Strict Press 3 Push Press 3 Push Jerk 3 Split Jerk *Build today’s heavy WOD: “Danny” 20 min AMRAP: 30 Box Jumps (Everyone does 24″) 20 Push Press (115/85#) 30 Pull-Ups
Strength: Every 2 minutes for 16 minutes (8 sets): 3 OHS @ 85-95% snatch max *Start from rack WOD: 5 min Max Reps Power Snatch (135/95#) *1 min rest 4 min Max Reps Bar Muscle-Ups *1 min rest 3 min max KB Swings (2/1.5 Pood) *1 min rest 2 min Max Rope Climbs *Score total […]
Strength: Warm up for workout. WOD: For Time: 1 round of: 30 Power Clean (135/95#) 50 Shoulder to overhead (115/85#) 2 rounds of: 20 Deadlifts (135/95#) 25 Pull-Ups 3 rounds of: 10 Thrusters (115/85#) 15 T2B 4 rounds of: 5 Burpee over bar 10 Lunges
Strength: 6 sets x 1.1.1 (3 reps resting 10 seconds between reps): Power Clean *Build today’s heavy WOD: 3 Rounds for time of: 20 cal row 15 KB Swings (2/1.5 Pood) 10 Burpee over rower
Strength: 5 sets of: Bench Press x 10 Reps Superset with 5 Tire Flips (AHAP) *Build to a heavy 10 on bench. WOD: “Shelly Birthday Workout” 10/07/1978 10 min AMRAP: 7 Weighted Sit-Ups Throwing WB against wall 1 Clean and Jerk (Accumulate 1978#)** *Max Reps of Deadlift (at C&J weight) in remaining time… If any. […]
Strength: Bench Press WOD: AMRAP-10: -7 Medball Sit-ups -1 C&J *accumulate 1978#, then in remaining time, perform ME: DL
Strength:5 Sets of: Weighted Push-Up x 1 Rep *Build to a heavy single. “Loredo” 6 Rounds for time of: 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 Meter Run
Strength:NONE (get ready for workout) WOD: From 0:00-20:00 Partner Workout (2 Person Team) For Time: 200 Double Unders 100 Box Jumps (24/20″) 50 Toes 2 Bar 50 DB Squat Snatch 25 m 2 Person Sled Push (As Heavy As Possible!) From 20:00-27:00 Find a Heavy: Clean and Jerk (Must use the same bar)