Today's WOD

January 29, 2015

Midline:

15 Floor Wipers

 

Strength:

Power Clean

5x5x5x80%x80%

 

Orange=Work to heavy set of 5 touch and go. No pause at the bottom. 

 

WOD:

9 Min Clock

1 Min Squat Clean (135/95)

1 Min Push Press (Jerk)

2 Min Squat Clean

2 Min Push Press (Jerk)

1.5 Min Squat Clean Orange= 3 Min

1.5 M...

January 22, 2015

Midline:

"Wash Board Wednesday"

Plank Drill

 

Strength:

Power Clean

5x5x5x5x5

Orange=Work to a heavy single max reps at 57.5% (pause only at the top, reset hook grip on the way down)

 

WOD:

AMRAP 10 Mins

30 Russian KBS (70/53)

10 Push Press (115/75)

 

 

 

 

January 15, 2015

Midline:

Washboard Wednesday

30 Russian Twists

30 Med Ball Toe Touches

30 Muffin Tops

30 Ball Slams

 

Strength: 

Power Clean

Grey=10x5x5x5 Linear

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

 

WOD:

50 Double Unders (3:...

December 29, 2014

Midline:

15 Turkish Get Ups (ea side)

 

Strength: 

Power Clean 5x5x3x3x3

 

WOD:

"Jackie"

1000M Row

50 Thrusters (45/35)

30 Pull Ups

 

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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Featured Posts

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...

Monday 19 January 2015

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