Day 1 Max Week:
Establish 1 Rep Max:
•Power Clean (12min)
WOD:
2 Rounds:
10 Clean & Jerk
•200m Run
20 Kb Swings
•200m Run
30 Wall Balls
•200m Run
RX:
C&J:135/85
KB: 55/35
WB:20/14
CRX:
C&J: 165/110
KB: 70/55
WB:20/14
Monday, May 20, 2013
Tuesday, May 07, 2013
Wednesday, April 24, 2013
Thursday, April 11, 2013
Monday, March 25, 2013
Wednesday, February 27, 2013
21 minute running clock:
Station 1:
7 Minutes:
100 Double Unders
Max wall Balls
Station 2:
7 minutes to find max
Any type of clean.
Rest with remaining time
Station 3:
7 Minutes
100 Mtn Climbers
Max KB SDHP #70/55
Your score will be a combined total of wall balls+SDHP+lbs over Bodyweight cleaned (50% for women)
Friday, February 01, 2013
WOD:
“300 My Way”
Alternating Minutes:
•Power Snatch #95/55
• Mountain Climbers (r=1, l=1)
At the top of every minute do 5 burpees. If you fail to finish five burpees in the minute, you will then do 3 burpees at the top of every minute. If it happens again you will drop your burpees by one rep. You will not receive an RX unless you make it through with 5 burpees the entire workout.
It is a race to 300 reps, burpees do not count.
Tuesday, January 8, 2012
WOD:
25 Ball Slams
05 Burpees
20 Hang Cleans #135/95
10 Burpees
15 KB Swings #55/35
15 Burpees
10 Front Squats #135/55
20 Burpees
Skill:
OH Squat
Snatch or Snatch Balance
Friday, December 14, 2012
Partner WOD:
4 rounds of:
•Max Double Unders
•12 Thrusters 105/65
For max double unders.
4 Rounds of:
•Max Double Unders
•14 kb swings 55/35
*For every minute after 8 your double under total will be deducted by 20. Find the balance between speed and efficiency.
Strength: (21 minutes to complete)
•Two sets of max reps:
75% of 1rm Front squat
•Three sets of 5
Heavy squat clean
•Two sets of 12
Deficit SLDL
•Two sets of 15
Max Height jump Squats