Friday 13, January 2017

CHIPPER FRIDAY Complete for time: "FRIDAY THE 13TH" 400 m run 40 deadlift  95/65 30 T2B 20 overhead squats  95/65 1 ROPE CLIMB 40 wall balls 20/14 30 abmat sit ups with wall ball  20/14 20 hang squat cleans   95/65 1 ROPE CLIMB 40 DUs  (80 singles) 30 K2E 20 Shoulder-to-overhead   95/65 1 ROPE CLIMB ENDURANCE WOD 2  rounds for time 25 DUs  (75 singles) 5 burpees 25 DUs (75 singles) 10 hand-release-push-ups 25 DUs 15 situps 25 DUs 20 air squats REST 3 MINUTES 500 m row 21 box jump overs 400 m row 18 box jump overs 300 m row 15 box jump overs 200 m row 12 box jump overs 100 m row 9 box jump overs  ...

Thursday 12, January 2016

Strength:  Power Cleans (superset w/ 8 good mornings  75/55) 5 x 55% 5 x 65% 5 x 75% Squat:   3 sec pause Back Squats 3 x 3 @ 60% METCON For Time: 800 m run 50 Front squats Calorie row    40/30 A;  115/85 C:...

Wednesday 11th January 2017

warm up:  250 m run  THEN 2 rounds 5 walk the floors 10  weighted good mornings  45/35 10 slam balls 10 strict press  45/35 10 kipping swings 10 weighted squats  45/35 Strength:Push Jerk 12 mins to find 2 RM for the day. METCON 4 RFT 8 power snatch 8 burpees 8 pull- ups 8 box jumps  20/24 A:  95/65 C: 115/85 ENDURANCE WOD 800 m run 20 slamballs 100 m sled pull/then drag on the way back  90/50 400 m run 20 KBS 200 m sled pull ONLY 400 m run 20 slam ball 100 m sled pull/then drag on the way...

Tuesday 10th January 2017

Strength/Skill: 10 mins EMOM warm up to 75% of 1 RM dead lift, remain at this weight thru cycle odd min: 3 deadlifts even: 8 KB snatch  55/35 METCON: 12 mins AMRAP Buy-in: 400 m run 10 power cleans 30 DUs A: 115/65 C:...

Monday 9th, January 2017

Skill:  Clean warm up to 70% of clean max (by feel - medium heavy) 5 min EMOM: perform 1 Clean  (squat)- stay at same weight for all 5 mins. then: 5 mins EMOM- add 10 lbs to above weight and perform 1 HALTING D.L (to midthigh) + 1 clean pull   Strength: Back Squats - Perform 2 sets of "pause" back squats, 3 reps each with a 3 sec count at the bottom; @ 50% of backsquat 1 RM MetCon: 21 - 15 - 12 - 9 Push Press T2B Russian KBS A: 95/65      KB 55/35 C: 115/85     KB 70/55 ENDURANCE WOD 5 Rounds for Time 250 m run 15 wall balls 15 cal. assault bike...

Saturday 7th, December 2016

TEAM WOD Teams of 3 Buy-in: 800 m run  -- together as a team. Athlete A:  Deadlift  hold 185/135 Athlete B: Wall sit Athlete C: OH Lunges  45/25 Lunges cannot be performed unless one partner is holding the DL bar and another partner is holding a wall sit position. Athletes must rotate if anyone drops/stops their movement. ONCE LUNGES ARE COMPLETE:  teams then move on to box jumps  - 195 reps.  24/20. RULES ABOVE APPLY.  ...