Today's WOD

December 12, 2014

Strength: N/A

 

Skill: 

N/A

 

WOD:

Row 500M

15-9-6 Thrusters and Pull ups

Row 500M

15-9-6 Thrusters and Pull Ups

Row 500M

December 12, 2014

Midline: Rest Day

 

Strength:

Jerk 1x1x1x1x1

 

WOD:

DB Bear Complex 

5 DB DL

5 DB HPC

5DB Thrusters

EMOM for 20 Mins

 

45% BW in dumbells. Add reps up to 7 ea for Orange

December 11, 2014

 

Midline: 50 Floor Wipers

 

15 Turkish Get-Ups Right

20 KB Swings

15 OHS Left

20 KB Swings

15 OHS Right

20 KBS

15 Turkish Get-Ups Left

 

 

December 9, 2014

Midline:

20 MedBall Cleans

20 Ball Slams

x2

 

Strength:

Review Push Jerk

 

WOD

AS Many Reps as Possible

15 Mins

 

Grey:

100 SitUps

80 Cal Row

60 Burpee

40 Russian KBS (70/53)

20 Pull Ups

 

Orange:

60 Cal Row

50 Toes to Bar

40 Burpees

30 Russian K...

December 8, 2014

Midline:

40 GHDs

 

Strength:

Rack Thruster from bottom of squat

1x1x1x1x1 to heavy as possible

 

WOD:

12 Min As Many Reps as Possible

150 WallBalls

90 Double Unders (Attempts Count or 3:1 Ratio)

30 Muscle Ups (Orange) or 30 Pull ups 30 Dips x3 (Grey)

 

December 5, 2014

Strength:

Snatch (Full=Orange Power=Grey) 5x3x3x3 attempts at 1RM

 

WOD:

10 Min AMRAP

15 DL 185/125

10 Box Jumps 24/20

5 Strict HSPU or DB Press (45% BW)

 

December 4, 2014

Midline:

HS Progression Hold

3 Minutes Inverted

 

Strength:

Front Squat

3x3x3x3

 

WOD:

4 Wall Walks

12 Cleans 135/95

29 Man Maker Pushup

29 Ab Mat SitUps

29 Wall Balls 20/14

29 Burpee Lateral Bar Jumps

12 Front Rack Lunges 135/95

4 Wall Walks

 

 

 

 

 

November 25, 2014

Midline

40 GHDs

and Max Effort Ring Holds

 

Strength 

Front Squat

5x3x3x3xMax Reps to Failure

 

WOD

3 or 5 (Orange) RFT

50 Squats

25 Dips (Orange=Ring)

 

 

November 24, 2014

Midline

20 Russian Twists (20/14)

20 Toe Touches (20/14)

x2

 

Strength

Push Press 

5x5x5xMax Reps

or 

Push Jerk From Rack

5x3x1x1x1

 

WOD

50 Russian KBS (70/53)

At 5 Mins 500M Row

At 10 Mins 40 Burpees For Time

At 15 Mins 30 DB Push Press (Orange= 15 HSPU) For Time

 

November 21, 2014

Fight Gone Bad

 

3 Rounds

1 Min at each station

Score = Number of Reps

 

WallBall (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24"/20")

Push Press (75/55)

Row (Calories)

Rest

 

 

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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...

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