Blog Search

Workout Of The Day-06/29/2017

By: 0

 

 

WOD:

Part 1:

1RM Thruster

Part 2:

14 min Ladder
(3,6,9, etc)
Thruster (135/95)
Box Jump (24/20)
Pull-up

OLYMPIC LIFTING:

Part 1:

Hang Snatch 1RM

Part 2:

Pause Overhead Squats 3×3 at 100% of Max Hang Snatch


FitWOD:

Part 1:

Supinated Ring Row 3×10 +

3×5 single leg box jump (5/5)

Part 2:

Every 3 min for 5 Rounds:

15 Box Jumps (24/20),

10 DB Thruster (45/30),

5 Burpees over Bar


 

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