Blog Search

Of The Day-06/22/2017

By: 0

WOD:

Part 1:

OHS 3×3 @ 110% max Snatch

Part 2:

EMOM 18:

m1: Sled Push, heavy D&B,

m2: 3 Rope Climbs

m3: 15 OHS (115/95),

m4: 50 DUs,

m5: 15/12 Cal Bike,

m6: Rest


OLYMPIC LIFTING:

Part 1:

Clean Pull + Hang Power Clean + Front Squat + Power Jerk ( Squat Jerk) up to 80% of Max power Jerk

3 @ 50 %

2 @ 55 %

2 @ 60 %

2 @ 65 %

2 @ 70 %

1 @ 75 %

1 @ 80 %

Part 2:

Strict Press

3×5 @ 50% Max Power Jerk


FitWOD:

Part 1:

Run 1 mile

Part 2:

“Hacksaw”

12 min Ascending Ladder (3,6,9 etc)

KB Swings (1.5pd/1pd),

Goblet Squats


 

Of The Day-06/20/2017

By: 0

WOD:

Part 1:

EMOM 8:

3 Power Clean (must be touch and go)

Part 2:

Brandon’s BDay WOD:

10,9,8,7,6,5,4,3,2,1

Power Clean (135/95),

Burpees over Bar,

T2B***

1 Bar MU after each round


OLYMPIC LIFTING:

Part 1:

Snatch High Pull + Power Snatch + Hang Power Snatch :
4 @ 50%,
3 @ 55%,
3 @ 60%,
3 @ 65%,
2 @ 70%,
2 @ 75%,
2 @ 80%,
2 @ 85%

Part 2:

Snatch Balance + Overhead Squat

3 x 3 at 90 % (of Max Snatch )


FitWOD:

Part 1:

For Time 10,9,8,7,6,5,4,3,2,1

KB Swings (1.5pd/1pd),

Burpees Over KB,

V-Ups,

Air Squats

Part 2:

Accumulate 4 mins of Plank Hold


 

Of The Day-06/19/2017

By: 0

 

WOD:

Part 1:

Modified “Maya” AMRAP 17:

20 Cal Row,

17 Power Snatch (75/55),

20 Box Jumps (24/20),

17 Wallballs (20/14)

Part 2:

3RNFT:

Farmer’s Carry D&B 4 Lengths (2pd/1.5pd) — must be unbroken,

12 V-Ups,

:45 sec Wall Sit


STRENGTH:

Part 1:

With 90 % of 1RM Back Squat

75 % x 5

85 % x 3

95 % x 1+

Part 2:

400m Walking Lunges