1/26/2015

STRENGTH

Back squat: 8×3 @78%

METCON (AMRAP-Reps)

1 minute – ground 2 overhead (115/75)

1 minute – pullups

1 minute – burpees 

1 minute – dubs

1 minute – rest

Repeat 2x for 3 total cycles

1/24/2015

STRENGTH

Push press:

8×3

METCON (TIME)IMG_5839

Run 400 meters

30-20-10 reps of:

pistols

toes 2 bar

deadlifts (245/170)

Run 400 meters

1/23/2015

METCON:

1]

Amrap in 5 minutes (rounds and reps)

6 pullups

8 pushups

10 wall balls


 

Rest 5 minutes


*Set up barbells before wod #1

2]

Death By Power Cleans (135/95)

 

1/22/2015

STRENGTH

Power clean:

(60%x1, 65%x1, 70%x1) x 3

OH squat:

5-5-3-3-1-1-1 (max for today)

-ascending load

METCON: (TIME)

4 rounds for time:

15 DB muscle snatch

15 pullups

 

1/21/2015

STRENGTH:

Front squat – 8×3 @ 75%

METCON: (AMRAP- ROUNDS AND REPS)

Previous open workout?????

galovic j-town comp

1/20/2015

STRENGTH:IMG_1767 (1)

Hang snatch + snatch

8 x (1+1) @70-75%

- 2 second hold in receiving position on full snatch

METCON: (TIME)

For time:

15-12-9-6-3 Reps of:

Hspu

Kb swings

*after each round perform 5 burpees

1/19/2015

5:15am and 8:30pm classes cancelled for today

STRENGTH:

Back squat – 8×3 @75%

METCON: (AMRAP-ROUNDS AND REPS)

Amrap in 7 minutes:

7 deadlifts (225/155)

7 box jumpovers (24/20)

1/17/2015

 

imageSTRENGTH:

5 ROUNDS: (chose 2 movements)

pistol

hspu (strict)

t2b

pullup (strict)

pushup

ring dip

*talk to your coach about potential rep schemes

METCON: (TIME)

“ICEBOX”

For time:

15 power clean & jerks (155/105)

800 meter run

12 power clean & jerks

400 meter run

9 power clean & jerks

200 meter run

*penalty: for the final round of 9 clean & jerks, hands must not leave the bar. 20 chest to bar pullups will be assessed post WOD for infraction.

 

1/16/2015

imageSTRENGTH:

OTM X 10:

2 Clusters

-use a challenging weight

METCON: (TIME)

Benchmark: “ANNIE”

For time:

Reps of – 50-40-30-20-10

Dubs

Situps

1/15/2015

STRENGTH:

Clean + push press + jerk:

3 x (2+1+1) @ 70 %

3 x (2+1+1) @ 75%

Snatch balance + Oh squat:

5 x (1+1) x 2

Clean pulls:

 4 x 3 @ 100 %

METCON: (TIME)

3 ROUNDS FOR TIME:

10 Kb push press

8 box jumps (36/28)