Today's WOD

January 27, 2015

Midline: 

25 Back Extensions

 

Strength:

Floor Press: 5x5x5 Linear (add 2.5-5 lbs from last week)

Orange= Work to a heavy single and max reps at 65%

 

Deadlift: 5x5x5 Linear (no touch and go)

 

WOD:

30 DB Snatch (alt arms)

30 Burpees

30 DB Snatch (alt arms)

 

 

 

January 20, 2015

Midline: 

Rest

 

Strength:

Floor Press 3x3x3x3x3 (add 2.5-5lbs from last week)

Orange=Work to a heavy single max reps at 57.5%

 

Deadlift 5x5x5x5x5

 

WOD: 

4 Min AMRAP

8 Deadlift

8 Hang Power Clean

8 Push (Press) Jerks

 

January 13, 2015

Midline:

30 T2B 

 

Strength:

Grey= Floor Press 5x5x5

Orange= Work to heavy one rep, take 50% and max rep (no more than 20)

 

Deadlift

Grey= 5x5x5

Orange= Work to heavy one rep, take 50% and max rep (no more than 20)

 

WOD:

'Tabata Something Else'

Pull Up

Push Up

Sit Up

Squat

 

January 3, 2015

Midline/Skill:

KB Snatch Development

 

Strength:

Snatch Technique (work to full snatch)

 

WOD:
Every 30 seconds for 5 minutes

2 T2B

2 K2E

1 Straight Leg to 90 degrees

1 Rolling Pistol (alt legs)

 

Then:

 

'Christine'

500M Row

12 DL (3/4 bodyweight)

21...

December 23, 2014

Midline:

Rest

 

Strength:

Rest

 

WOD:

12 Days of Christmas

1 Burpee

2 Power Clean (135/85)

3 Pull Ups

4 Push Ups

5 Toes to Bar

6 Russian KBS (70/53)

7 Mountain Climbers (ea leg)

8 Sit Ups

9 Deadlifts (135/85)

10 Med Ball Slams (20/14)

11 Box Jumps (20/14)

12 Front Rack Lunges (135/85)

 

Ju...

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Midline:

30 KB Side Bends

 

Strength:

Front Squat 

Grey: 8x3x3x3x3x3(80%)x3(80%)

Orange: Work to heavy single. Max reps at 57.5% (no more than 2...

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