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Workout Of The Day-05/18/2017

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WOD:

Part 1:

3×2 Snatch Pull + 1 Full Snatch @ 80%

Part 2:

Lurong Living WOD 1 5 min AMRAP:

10 Power Snatch (95/65),

10 Box Jump (24/20)

–Rest 2 mins–

5 min AMRAP:

10 OHS (95/65),

10 Box Jump (24/20)


OLYMPIC LIFTING:

Part 1:

Power Clean + Hang Clean 7×2 to 85%

Part 2:

Max Snatch Balance / Overhead Squat


FitWOD:

Part 1:

10 min EMOM: :30 assault bike, :30 sec row, for max calories

Part 2:

5 min AMRAP:

10 DB Snatch (40/25),

10 Box Jumps (24/20)

–rest 2 mins–

5 min AMRAP:

10 Goblet Squat (40/25),

10 Box Jumps (24/20)


 

Workout Of The Day-05/15/2017

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WOD:

Part 1:

Re-test from 3/14/17 – Test Power Clean 1RM

Part 2:

10 min AMRAP:

9 Power Clean (155/105),

15 Hand Release Pushups


STRENGTH:

Part 1:

Back squat 4X2 @ 92 % + 1 @ 95%

Part 2:

4 Rounds Amrap –

2:30 Per rounds 90 sec rest.

Right arm 5 – 1arm KB deadlifts/ 5 KB Squat cleans/ 5 Front rack lunges R leg. Repeat with left side. Blue/Green Rounds 1 & 3 Front lunges. Rounds 2 & 4 Side lunges


 

Workout Of The Day-05/11/2017

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WOD:

Part 1:

Every 2 mins x5 Rds:

Speed Back Squat x8 @ 50%, immediately after, perform 20 air squats

Part 2:

20 min EMOM:

m1: 2 Rope Climb,

m2: 12/10 AB cals,

m3: 9 T2B, 9 Goblet Squats (2pd/1.5pd),

m4: 15/12 Cal Row,

m5: REST***Increase all by 1 rep each round


OLYMPIC LIFTING:

Part 1:

Snatch + Overhead Squat 5×2 to 80%

Part 2:

Clean + Front Squat + Jerk 5×2 to 80%


FitWOD:

Part 1:

FitWOD Part A: Rope Climb Technique

Part 2:

20 min EMOM:

m1: 2 Rope Climbs,

m2: 15/12 Cal Row,

m3: 10 Abmat Situps+10 Air Squats,

m4: 2 Wall Walks


 

Workout Of The Day-05/10/2017

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WOD:

Part 1:

Bench Press
10-8-6-4-2

45-50% 1RM, must increase weight on each set.

Part 2:

For Time:

22 DB Power Snatch (50/35)

10 DB Pushup

75 DUs

16 DB Power Snatch

20 DB Pushup

75 DUs

10 DB Power Snatch

30 DB Pushup

40 Attemps/40 Singles OR 150 single unders

STRENGTH:

Part 1:

Bench press 4X4 @ 84 %

Part 2:

4 Rounds – 250 Meter Row + 21 DB Push Press 55/35 + 15 weighted sit ups + 9 Hang power cleans

Workout Of The Day-05/09/2017

By: 0

 

WOD:

Part 1:

22min AMRAP:

500m Row,

40 KB Swings (1.5pd/1pd),

30 Box Jump overs (30/24),

20 Burpees,

200m SA KB Farmers Carry

Part 2:

3RNFT:

Goblet RNT Lunge x 8 ea leg,

Ring Plank x :60secs


OLYMPIC LIFTING:

Part 1:

Hang Snatch triples 3×3 at 75%

Part 2:

Max Hang Clean


FitWOD:

Part 1:

24min AMRAP:

250m Row,

30 KB Swings (1.5pd/1pd),

20 Box Jumps (24/20),

10 Burpees,

5 x Shuttle Run (20 feet)

 

Part 2:

6 min EMOM

30 Second plank Holds