WOD

3/9/16 Wednesday

Posted at 03/09/2016 - 10:38

Core:

Establish a 2 Rep Max Turkish Getup

Strength:

3 sets of Max Reps 

Pullups

*Rest exactly 1 Minute between each set

Conditioning:

21 - 15 - 9 reps each of

Thrusters 115/75

Burpees

*Bonus Work

4 Sets each of 

15 handed Tricep Press Downs

15 Hammer Curls

 

3/8/16 Tuesday

Posted at 03/08/2016 - 10:16

Strength:

Build to a Heavy Double 

Bench Press

Conditioning:

"Dirty Thirty"

30 Box Jumps 24/20"

30 Ring Rows

30 GHD Back Extensions

30 Walking Lunges

30 Push Press 45/35#

30 Hang Snatch 45/35#

30 GHD situps

30 Wall Balls 20/14#

30 Push Ups

30 Double Unders

 

3/7/16 Monday

Posted at 03/07/2016 - 21:07

Strength:

Work up to a 3 rep max Back Squat 

Conditioning:

50 DOuble Unders

5 Rounds of:

8 KB Step Ups 53/44

8 KB Swings

8 Goblet Squats 

End with 50 Doube Unders

Bonus:

3 sets each of:

15 Ring Rows

20 DB Rear Delt Flys 10/5#

3/2/16 Wednesday

Posted at 03/02/2016 - 10:42

Strength:

4 Reps EMOM for 8 Minute 

Hang Sqaut Snatch

Use perfect mechanics and work up in weight as long as mechanics allow it. 

Core:

3 x 20 GHD Situps

Conditioning:

9 - 15 - 21 reps each of

Double Unders

Hang Squat Clean 115/75

 

3/1/16 Tuesday

Posted at 03/01/2016 - 10:37

Strength:

Bench Press

5 x 5

Heavy as Possible add 5 lbs to last week

Conditioning:

5 Rounds of:

15 KB Swings 

300 Meter Run

15 Get up Situps

2/29/16 Monday

Posted at 03/01/2016 - 10:35

Strength:

Back Squat 

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 80%

Max reps @ 85%

Conditioning:

10-9-8-7-6-5-4-3-2-1 reps each of

DB Snatch 65/45

Box Jump 24/20"

TTB

2/26/16 Friday

Posted at 02/26/2016 - 11:04

CrossFit Open 16.1

20 Minute AMRAP of:

25' Walking OH Lunge 95/65

8 Burpees

25' OH Walking Lunge

8 Chest to Bar Pullups

2/25/16 Thursday

Posted at 02/26/2016 - 11:01

Conditioning:

"Filthy Fifty"

50 Reps each of:

Box Jumps 24/20"

Jumping Pullups

KB Swings 35/26

Walking Lunges

Push Press 45/35#

GHD Back Extensions

Wall Balls 20/14#

Burpees

Double Unders

2/22/16 Tuesday

Posted at 02/22/2016 - 11:18

Strength:

Back Squat 

3 Warmup Sets

5 x 5 Heavy as possible straight sets

Condtioning:

E3MOM for 12 MInutes

12 Heavy Russian KB swings 70/53

6 Strict Pullups

2 Wall Walk ups

30 sec Dead bug hold

2/19/16 Friday

Posted at 02/19/2016 - 20:19

Strength:

EMOM for 8 minutes

1 Hang Power Snatch + 1 Tough N Go Snatch

Core:

3 x 15 Ab Wheel Roll Outs

Conditioning:

3 Rounds for time, wearing a weighted vest 20/12#

Run 200 meters

100 Ft Walking Lunges

15 Pushups

50 Ft Broad Jump

15 Bar Dips

 

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