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Wednesday, July 23, 2014

WOD: “Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for three rounds.

The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday, July 22, 2014

Strength:

5×5 Front Squats – every 90 seconds

WOD:

With a running clock, perform -

Minutes 0-7:

4 Rounds of

  • 10
    db hang squat cleans
  • 10
    sit ups

Minutes 7-11

3 Rounds of

  • 10
    uneven db lunges

    each leg

  • 10
    pull ups

MInutes 11-13

2 Rounds of

  • 10
    burpees
  • 10
    box jumps

Score is total number of seconds remaining before each time cap (each second = 1 point).

Friday, July 18, 2014

Strength:

5×5 Dead Lift – Every 90 Seconds

WOD:

20 Thrusters (75/55)

20 Pistols

20 Lateral Bar Hops

200m Run (100m forward, 100m backward)

15 Thrusters (75/55)

15 Pistols

15 Lateral Bar Hops

200m Run (100m forward, 100m backward)

10 Thrusters (75/55)

10 Pistols

10 Lateral Bar Hops

200m Run (100m forward, 100m backward)

5 Thrusters (75/55)

5 Pistols

5 Lateral Bar Hops

200m Run (100m forward, 100m backward)

Tuesday, July 15, 2014

Strength:

5×5 Front Squat

WOD: 12 Min AMRAP

2,4,6,8,10…

-Barbell Jump Squats (45/35)

- Barbell OHL (45/35)

-Barbell Burpee Jump Overs

Post WOD:

3×10 Back Extensions or GH Raises on GHD Machine

Monday, July 14, 2014

Strength:

5×5 Push Press – every 90 seconds (AHAP or 65% of 1RM)

**No racks! Must be cleaned from the floor.

WOD: 12 Min AMRAP

  • 5
    hang power snatches

    115/75

  • 10
    hr push ups
  • 15
    t2b

Friday, July 11, 2014

WOD:

5 Min AMRAP -

  • 10
    box jumps
  • 15
    hang cleans

Rest 5 Min, then:

5 Min AMRAP -

  • 10
    goblet squats
  • 15
    v ups

Rest 5 Min, then:

5 Min AMRAP -

  • 10
    plank burpees
  • 15
    t2b

Thursday, July 10, 2014

Strength: 8 Min EMOM

3 Jerks

WOD for Quality:

With a running clock, perform an ascending latter of reps of the bear complex and pull ups for 20 minutes.

Tuesday, July 8, 2014

Strength: 8 Min EMOM

3 Full Cleans (no tap and go)

WOD for Quality

25 Push Ups (hands close)

25 Push Ups (hands wide)

25 Strict HSPU

25 Strict Pull Ups

25 Strict Chin Ups

25 Ring Rows