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Workout Of The Day-04/25/2017

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WOD:

Part 1:

Death by: Ring Pushup (beginning at 5, then 6,7,8 etc)

Part 2:

12 min AMRAP: 30 Cal Row, 20 Ring Dips, Farmer’s Carry D&B 3x (70/53)

OLYMPIC LIFTING:

Part 1:

Snatch Pull + Power Snatch 8×2 to 80%

Part 2:

Overhead Squat 5×2 at 90% Max Snatch

FitWOD:

Part 1:

Death By Pushup (no rings), begin at 5 reps

Part 2:

12 min AMRAP
20/16 Cal Row
20 Pushups
Farmer’s Carry D/B 3x (1.5pd/1pd)
Part 3:
Accumulate 2-3 mins of a ring plank hold

 

 

Workout Of The Day-04/21/2017

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WOD:

Part 1:

10-12 mins Rope Climb Work
10-12 mins Barbell Work
Part 2:
Partner WOD
For Time:
10 Rope Climbs (5 ea)*
Then,
90 Deadlift
60 Hang Power Cleans
30 Push Jerks (185/125)(or ~65% 1rm S2O)
***10 Synched Burpees upon completion of each mvmt pattern***
STRENGTH:
Part 1:
4X10 Upright row 4X10 DB Row + 10 GHDSU
Part 2:
5 Rounds – Every 3 minutes. 10 Push Press 135/95 + 10 OHS + 200 meter run

Workout Of The Day-04/20/2017

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WOD:

Part 1:

20 min AMRAP
200m Run
14 Goblet Lunge Steps
14 KB Swings (Rus.) (70/53)
Part 2:
Turkish Get Up
5×3 each side
OLYMPIC LIFTING:
Part 1:
Power Clean into Push Press 7×2 to 60%
Part 2:
Jerk from Rack to Max
FitWOD:
Part 1:
20 min AMRAP:
200m Run
14 Goblet Lunge Steps (53/35)
14 Rus. KB Swings
Part 2:

100 DU (150 SU)

50 Sit Ups

50 Push Ups

50 Ring Rows

100 DU (150 SU)

Part 3: (Time Permitting)

5 min EMOM 30 sec Plank Holds