Category Workouts

27
May

WOD 5.26.2015

Strength Back Squat 5@65% 5@ 70% 5@ 75% 5@80% WOD EMOM 12 1 Clean 1 Hang Clean 1 Jerk Cash Out Front Squat 5@60% 3×5@65%

21
May

WOD 5.20.2015

Technique Primer 5×3 Slow Snatch Pull Strength 10 Min to Find a Heavy Power Snatch WOD 3×3 min AMRAP 1 Min rest between – pick up where left off 5 Hang Power Snatch 95#/65# 7 Overhead Squats 9 Pull Ups

21
May

WOD 5.19.2015

Technique Primer 5×3 Clean transition deadlift Strength 10 Min to Find a Heavy Power Clean WOD EMOM 20 5 Power Cleans 115#/75# RX+ 135#/95# 5 STO (use load that can be taken overhead)

18
May

WOD 5.18.2015

Strength Back Squat 5@75% 5@ 80% 3@ 85% 2@90%1@100% WOD 5 Rounds 100′ Bear Crawl 10 HRPU 15 Air Squats 30 Sec Plank Hold Cash Out Front Squat 5@65% 4@75% 4@80% 4@85%

18
May

WOD 5.15.2015

WOD “Annie Had a Rough Day” 50*40*30*20*10 Double Unders Sit Ups *In Between Each Round Perform: 21 Thrusters 95#/65# 15 Toes To Bar 9 Burpees

15
May

WOD 5.14.2015

Strength Back Squat 4@ 75% 3×4@ 80% WOD EMOM 12 Min 1: AMRAP Box Jumps Min 2: AMRAP SDHP 95#/65# Min 3: Rest Cash Out Front Squat 5@60% 5@65% 2×5@70%

14
May

WOD 5.13.2015

Strength EMOM 10 1 Power Clean 1 Full Clean 1 Jerk – Progressive WOD AMRAP 15 21 Deadlift 115#/75# 15 Power Clean 9 Push Press  

13
May

WOD 5.12.2015

  Strength 12 Min to Find Heavy Hang Power Snatch and Overhead Squat WOD 4 x 4min 400M Run 10 Hang Power Snatch @ 60ish% of above AMRAP Hands Release Push Ups in Time Remaining = score *1 Min Rest Between Rounds* Cash Out Superset 3×6 Good Mornings (moderate load) 3×40 Sit Ups

9
May

WOD 5.9.2015

WOD AMRAP 20 5 Deadlifts 115#/75# 5 Hang Power Cleans 5 Front Squats 5 Push Jerks 5 Back Squats

8
May

WOD 5.8.2015

WOD 5 Min Max Strict Pull/Chin Ups **Rest 3 Min** 200M Run 40 UNBROKEN Wallballs 20#/14# 400M Run 30 UNBROKEN Wallballs 20#/14# 800M Run 20 UNBROKEN Wallballs 20#/14# ** 5 Wallball Penalty Added Immediately Every Time You Break On Wallballs** Cash Out 3x’s 25 Medball Russian Twists 50 Sit Ups 75sec Plank Hold

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