20140730

Strength
Front Squat @55%x3
Rest 60 secs
HSPUx5/Hold x30 secs
Rest 90 secs
4 Rounds

Team WOD
In teams of 3
A) Row
B) HS Hold
C) Rest
Rotate every 60 secs
5k or 30 min time limit

Core
100 DB Side Crunch

Categories: WOD Tags: , ,

20140729

Strength
Bench Press @55%x5
Rest 60 secs
Strict Pullups x3/Negative Pullups x3
Rest 90
4 Rounds

WOD
300 Double Unders/Single Unders
60 Ring Dips/ Hand Release Pushups
150 Double Unders/Single Unders
30 Ring Dips/ Hand Release Pushups
75 Double Unders/Single Unders
15 Ring Dips/ Hand Release Pushups
For Time
3 Box Jumps 24/20 at the Top of every min.
20 min cap

Core
20 GHD Sit-ups
3 Rounds

20140727

Strength
Every min for 10 mins
Snatch
Hang Snatch @up to 75%
Rest 2 mins
Evey min for 10 mins
Clean
Hang Clean and jerk @up to 75%
Then
Back Squat @55%x5
Rest 90 secs
4 Rounds

WOD
Run 800
60 Burpees
Run 400
30 Burpees
Run 200
10 Burpees
For time
15 min cap

Core
20 GHD Back Ext
3 Rounds

Categories: WOD Tags: , , , , ,

20140725

Strength
Push Press x2
Power jerk x1
Split jerkx1@up to 80%
Rest 60
Weighed Strict Pullupsx3/Negative pullupsx3
Rest 90
5 Rounds

Team WOD
Prowler Relay
300ft 70/50
10 Rounds Each

Core
Tabata Sit-ups
20 secs work
10 sec hold

Categories: WOD Tags: , , ,

20140724

Strength
Every 60 Seconds
Hang Snatch
Full Snatch @80%
7 Rounds
Hang Clean
Full Clean and Jerk @80%
7 Rounds
Then
Deadlift @82.5×3
5 Rounds

WOD
50 Air Squats
Then
10 Barbell Step ups 95/55
10 Romanian Deadlifts 95/55
10 OHS Squats 95/55
3 Rounds
Then
50 Air Squats
For Time

Core
Tabata
SB Hamstring Curl

Categories: WOD Tags: , ,

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

Categories: WOD Tags: , , ,
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