WOD

2/17/16 Wednesday

Posted at 02/17/2016 - 11:23

Strength:

5 Minute Build up to 80% 

EMOM for 6 minutes 

2 Hang Squat Cleans 80+%

Conditioning:

5 Rounds of:

Run 300

15 OH Squats 65/35

15 GHD Situps

 

2/16/16 Tuesday

Posted at 02/17/2016 - 09:33

Strength:

Bench Press

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 80%

Max reps @ 85%

Core:

3 sets of 45 Seconds Hollow Hold

Conditioning:

4 Minute Tabata Interval of:

DB Snatch 65/45

Rest 1 Minute 

4 Minute Tababta Interval of:

HSPU

 

2/15/16 Monday

Posted at 02/15/2016 - 09:26

Strength:

back Squat

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 80 %

1 @ 85%

Max reps @ 80%

Conditioning:

15 Minute AMRAP of:

10 Deadlift (DL) 135/95

15 Box Jumps (BJ) 24/20"

15 DL 225/145

15 BJ

20 DL 275/185

15 BJ

25 DL 315/205

15 BJ

2/12/16 Friday

Posted at 02/12/2016 - 09:49

Strength:

Deadlift 

Build to a 5 rep max

Core:

50 GHD Situps, quickly

Conditioning:

EMOM for 12 Minutes

Odd Minutes: 10 Russian KB swings + 8 pullups (70/44#)

Even Minutes: 12 Kb Thrusters, 6 per arm (70/44#)

 

2/11/16 Thursday

Posted at 02/12/2016 - 09:47

Strength:

4 x 5 

Bulgarian Split squats

Build to a heavy set

Core:

3 x 30 Seconds 

Hollwo Rocker

Conditioning:

4 Rounds of

30 Wall Balls 20/14#

15 Pullups

2/10/16 Wednesday

Posted at 02/12/2016 - 09:45

Strength:

bench Press

5 @ 55%

5 @ 65%

5 @ 75%

Max reps @ 80%

Core:

90 Seconds L-sit on P-bars

Conditioning:

15 Minute AMRAP of:

30 Double Unders

15 HSPU

15 Box Jump Overs 20/16"

* You must jump over the box not on top

 

 

2/9/15 Tuesday

Posted at 02/09/2016 - 13:43

Strength:

EMOM for 10 Minutes

1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

Work for speed first, then add load.

Conditioning:

5 Rounds for time of:

Run 200 meters

10 KB SDHP 70/53

10 GHD Situps

2/8/16 Monday

Posted at 02/08/2016 - 09:26

February Skill:

45 Wall Squats Unbroken

Strength:

Back Squat 

5 @ 55%

5 % 65%

5 @ 75%

Max Reps @ 75%

Conditioning:

3 Rounds for time of:

10 Deadlift 

10 Burpees Over the Bar

10 Box Jumps

10 Snatch 

 

2/5/16 Friday

Posted at 02/08/2016 - 09:22

Strength Testing:

Establish a Max Deadlift

Conditioning:

All for one timed score

21.15.9 reps each of 

Thrusters 65/45

Pullups

21.15.9 reps each of

Cleans 115/65

Ring dips 

 

2/4/16 Thursday

Posted at 02/04/2016 - 10:33

Strength Testing:

Establish a max Snatch and Clean & Jerk

Conditioning:

Tabata Intervals of

lateral Box Jumps 8"

hand Release Pushups, hands on 25# plates

Russian KB swings 53/44

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