20140723

Strength
Front Squat @82.5×3
Rest 60
Deficit HSPUx3/HS walk 20ft
Rest 90
5 Rounds

WOD
Run/Row 5k
For Time

Core
100 Partner Side Crunch

Categories: WOD Tags: , , ,

20140722

Strength
Bench Press @82.5×3
Rest 60
Legless rope climb x2
Rest 90
5 Rounds

WOD
15 Ring T2B
15 SB Pushups
15 SB Pikes/Knees2 Elbows
50 Double Under
5 Rounds for time

Core
GHD Sit-ups for 1 min
4 Rounds

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20140721

Strength
Every 90 secs
Snatch x2@~80%
5 Rounds
Clean and Jerk x2@~80%
5 Rounds
Then
Back Squat@82.5×3
Rest 90 secs
5 Rounds

WOD
Descending Ladder of
Burpees over bar
Front Squats 155/85
10 to 1
For Time

Core
1 min Max GHR/GHD Back Ext
4 Rounds

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20140718

Strength
Push Press x1
Power Jerk x1
Split Jerk x1@70%ish
Rest 60
2 Rope Climbs
Rest 90
7 Rounds

Team WOD
A) Sprint to tree and back
B) HSPU Hold
     Or
     Plank until partner returns.
10 Rounds each for time

Core
10 Weighted GHD Sit-ups
10 GHD Sit-ups
15 Second hold
4 Rounds

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20140717

Strength
Power Snatch
OHSx2@up to 70%
5 Rounds
Power Clean
Front Squat x2@ up to 70%
5 Rounds
Then
Deficit Deadlift@75%x3
7 Rounds

WOD
3 Min AMRAP of
Hi Hang Squat Snatch 65/45
Rest 30 secs
Box Jumps 24/20
Rest 30 secs
Hi Hang Squat Clean 95/55
Rest 30 Secs
Pistols/Lunges
Rest 30 secs
Air Squats
Post reps per AMRAP

Core
20 Barbell Bridge 135/95
10 RDL
4 Rounds

Categories: WOD Tags: , ,

20140716

Strength
Front squat @75%x3
Rest 60
Deficit HSPUx3/HS hold 15
Rest 90
7 Rounds

WOD
Run 400m
Rest 1 min
Row 400m
Rest 1 min
5 Rounds

Core
100 KB Side crunch per side

Categories: WOD Tags: , , ,

20140715

Strength
Pause Bench press @75×3
Rest 60 secs
Weighted Strict Pullups/Negative Pullups x3
Rest 90
7 Rounds

WOD
Tabata this
Sit-ups
Pullup/Chinup Holds
Pushups
Paralett Dips
Double unders

Core
20 SB Crunch
10 SB Knee to elbow
4 Rounds

Categories: WOD Tags: ,
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