Category Archives: WODs

Tuesday, April 7, 2015

 CLICK ON THE DATE ABOVE OR FULL POST & SEE DETAILS…

Warm up:

Light jog

stretch

-then-

working with bar complete following complex

3 DL

3 Squat clean

3 Push Press

3 OHS

3 Back squats

3 Good morings

3 back shoulder press

3 Front squats

Workout:

6 rounds for time

RED: 10 DL 185lbs/155lbs, 10 Box jumps 24/20

GREEN: 10 DL 155lbs/115lbs 10  step ups 24/20

BLUE: 10 DL 115lbs/95lbs 10 step ups /20/18

rest 4 min

5 rounds for time

RED: 10 Burpees, 10 KBS (53/35)

Green: 8 Burpees, 10 KBS (35/25)

Blue: 6 Burpees, 8 KBS (25/20)

 

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Monday, April 6, 2015

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CLICK ON THE DATE ABOVE OR FULL POST & SEE DETAILS…

Warm up: 

30 Jumping jacks

run x 200 feet

30 sit ups

run x 200 feet

30 High knees

run x 200 feet

30 But kickers

run x 200 feet

Lifting: 

Red: Snatch (work up to heavy single and then 1,1,1,1,1 with a 2 min rest between lifts)

Green: Clean and Jerk (work up to heavy single and then 1,1,1,1,1 with a 2 min rest between lifts)

Blue: Cleans (work up to heavy single and then 1,1,1,1,1 with a 2 min rest between lifts)

-then-

WOD:

EMOM: 9 min

RED: 1 Burpee MU, 20 air squats

GREEN: 3 Burpee C2B, 20 air squats

BLUE: 5 Bar rows, 15 air squats