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FRIDAY, NOVEMBER 28, 2014

Archive for February, 2013

Workout of the Day: Wednesday 2-06-2013

Strength:

1a) 3×3 Snatch Grip Deadlift (Heavy but perfect) – rest 60sec between sets

Snatch Grip Deadlift Video (pause not necessary)

1b) 3×3 Pendlay Row (Heavy but perfect) – rest 60sec between sets

Pendlay Row Video

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Conditioning: 5 rounds for time:

  • 5 Handstand Pushups
  • 10 ball slams (40/20)
  • 15 Box Jumps (30/24)
  • Rest 1 min



Workout of the Day: Tuesday 02-05-2013

WOD: EMOM 10:00 (AHAP, Record Lightest set)

  • Power Clean + Jerk + Front Squat + Jerk

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Conditioning: Complete for time

  • 400m Run
  • 20 Ring dips
  • 20 Pullups
  • 20 Lunges
  • 20 TTB
  • 20 Lunges
  • 20 Ring Dips
  • 20 Burpees
  • 400m Run



Workout of the Day: Monday 2-04-2013

Skill: Snatch Balance 3-3-3-3-3 (AHAP – record lightest set)

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Met Con: AMRAP 10:00

  • 1 Rope Climb
  • 10 Box Jumps (24″/20″)
  • 7 Kettlebell SDHP (53/44)
  • 10 Situps

Scaling:

  • A= 20 sec rope hold, 45#/35# KB
  • B= 2 x Deadman Rope Pull
  • C= Rx
  • E= 30″/24″ box, 70#/53# KB, GHDs sub for sit ups



Workout of the Day: Sunday 02-03-2013

Advanced WOD/Competitor WOD: 10,9,8,7,6,5,4,3,2,1 reps for time of:

  • Hang Clean + Jerk (135/95)
  • GHD Sit Ups
  • Strict Pull Ups (25/10 lbs. added)

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WOD: AMRAP 20:00

  • 5 Hang Clean + Jerks (95/65)
  • 10 Sit Ups
  • 10 Pull Ups
  • 20 Squats



Workout of the Day: Saturday 02-02-2013

8:00 WOD:

WOD 1: 20:00 to find you 1RM snatch! Rest 3:00, then…

WOD 2: 8:00 AMRAP

  • 8 BW Front Squats
  • 8 Burpee Box Jumps (24/20)

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9:00/10:00 Free WOD’s: Complete for time (any order)

  • 2,000m Rowing
  • 200 Squats
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Double Unders (400 singles)

Scaling: A: 1,000/100/50/50/100 B/C: Rx


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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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