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 14, 2015

Midline:

Rest

 

Strength:

Front Squat

Grey= 3x3x3 Linear

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

 

WOD:

3 Min AMRAP

10 DB Push Press

10 Ring Rows 

20 Lunges

Rest 3 Mins

3 Rounds

 

Orange=

5 HSPU

10 C2B Pull Ups

15 Pistol...

January 9, 2015

Midline:

Turkish Get Ups

x10 ea arm

 

Strength:

Push Press 5x5x5x5x5

 

WOD:

50 Single Unders (Orange=75 Double Unders First Round, 50 the second, 25 the third and fourth) 

15 Push Press (75/55)

15 Burpees

10 Min AMRAP

 

 

December 23, 2014

Midline:

30 KB Side Bends

 

Strength:

Rest Day

 

WOD:

Fight Gone Bad (Final Nutrition Challenge WOD use the weights you used previously)

 

3 Rounds

1 Min Ea Round

 

Wall Balls (20/14)

SDLHP (75/55)

Box Jump

Push Press(75/55)

Row For Calories

Rest

 

Score=Total Reps

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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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