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20170926

Posted by on Sep 25, 2017 in WOD | 0 comments

20170926: 8:00 EMOM: 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and Jerk Then, AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) then Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) then Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 1 round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) then Max Calorie Row in Time Remaining Share...

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20170925

Posted by on Sep 24, 2017 in WOD | 0 comments

20170925: 8:00 EMOM: Hang Power Snatch + Power Snatch (70% across) Then, AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 35 Calorie Assault Bike 55 Handstand Push-ups Comp: 1. Snatch On the Minute x 8: Hang Power Snatch + Power Snatch (70% across) 2. Overhead Squat On The Minute x 8: 1 Pausing Overhead Squat + 1 Overhead Squat (70% across) 2 second pause in bottom 3. Conditioning AMRAP 15: 55 Power Snatches (95/65) 55 Chest to Bar Pull-Ups 35 Calorie Assault Bike 55 Handstand Push-ups 4. Midline 50 GHD Sit-Ups 50 Hip Extensions 35 GHD Sit-Ups 35 Hip Extensions 20 GHD Sit-Ups 20 Hip Extensions Share...

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20170923

Posted by on Sep 22, 2017 in WOD | 0 comments

20170923: WEIGHTLIFTING (8:30 AM) 1) Snatch: 3×50, 3×60, 3×65, 3×70, 2x3x75 2) Snatch High Pull: 3×70, 3x3x80 3) Hang Power Clean: 3×50, 3×60, 3×65, 2x2x70 4) Front Squat: 4×60, 4×70, 3×75, 2x3x80 5) Good Mornings: 3x6xAHAP WOD (10:00 AM) 7 RFT: 7 Power Cleans (155/105) 7 Bar Facing Burpees 10/7 Calorie Assault Bike Comp: 1. Running Conditioning 8-8-7-6-5-4 rest half the time 2. Gymnastics Conditioning 15 Ring Muscle-Ups rest 2 min 12 Ring Muscle-Ups rest 1:30 9 Ring Muscle-Ups rest 1 min 6 Ring Muscle-Ups rest :30 3 Ring Muscle-Ups 3. Barbell Conditioning 7 RFT: 7 Power Cleans (155/105) 7 Bar Facing Burpees 10/7 Calorie Assault Bike 4. Midline Not for time: 200 Meter Farmers Walk (70/55) 150 ft. Handstand Walk 100 Meter D-Ball Bear Hug Walk (150/100) Share...

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20170922

Posted by on Sep 21, 2017 in WOD | 0 comments

20170922: Split Jerk from Rack: 4x2x70 Then, 5 RFT: 20 Calorie Row 10 Thrusters (115/80) Comp: 1. Clean & Jerk 1RM 2. Snatch 1RM 3. Gymnastics Conditioning 6 Strict Deficit Handstand Push-ups rest 1:00 6 Strict Deficit Handstand Push-ups rest :45 5 Strict Deficit Handstand Push-ups rest :30 4 Strict Deficit Handstand Push-ups rest :15 4 Strict Deficit Handstand Push-ups 4. Conditioning 5 RFT: 20 Calorie Row 10 Thrusters (115/80) Share...

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20170920

Posted by on Sep 19, 2017 in WOD | 0 comments

20170920: Back Squat: 4x2x75 Then, AMRAP 8: 10 Toes to Bar 10 Burpee Box Jump Overs (24/20) Comp: 1. Power Snatch (70%/2)3 2. Snatch Pull (90%/2)3 3. Back Squat (75%/2)4 4. Gymnastics Conditioning 5 Sets* of: 5 Weighted Chest to Bar Pull-ups 5 Kipping Chest to Bar Pull-ups 5 Bar Muscle-Ups rest as needed between sets *The goal is to complete the entire giant-set without coming off the bar. Use a dumbbell between legs and drop weight after fifth rep without coming off the bar. 5. Conditioning 4 RFT: 15 Toes to Bar 15 Burpee Box Jump Overs (24/20) Share...

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20170919

Posted by on Sep 18, 2017 in WOD | 0 comments

20170919: Power Clean & Push Jerk: 3x2x70 Then, For Time: 80 Double Unders 70 Air Squats 600 Meter Run 50 Abmat Sit-ups 40 Kettlebell Swings (70/53) 30/20 Calorie Assault Bike Comp: 1. Bike Conditioning 3 sets of: (5 x 1:30 on Assault Bike, rest :15) 1 minute rest between sets 2. Gymnastics Conditioning 21 Strict Handstand Push-ups rest 1 min 21 Strict Handstand Push-ups rest :45 18 Strict Handstand Push-ups rest :30 15 Strict Handstand Push-ups rest :15 15 Strict Handstand Push-ups 3. Conditioning For Time: 120 Double Unders 100 Air Squats 800 Meter Run 600 Meter Row 40 Dumbbell Snatch (70/55) 30/20 Calorie Assault Bike Share...

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20170918

Posted by on Sep 17, 2017 in WOD | 0 comments

20170918: Power Snatch: 3x2x70 Then, 4RFT: 10 Bear Complexes (135/95) 20 cal Row 10 Pull-ups 1 Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press Comp: 1. Conditioning 5RFT: 10 Bear Complexes (135/95) 20 cal Row 10 Pull-ups 1 Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press 2. Midline Conditioning EMOM 12: 1st Minute: 15/10 Calorie Ski Erg 2nd Minute: 20 GHD Sit-ups Share...

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20170916

Posted by on Sep 15, 2017 in WOD | 0 comments

20170916: WEIGHTLIFTING (8:30 AM) 1) Clean & Jerk: 2+1×60, 2+1×70, 2+1×75, 2×2+1×80 2) Hang Power Snatch: 3×50, 3×60, 3×65, 2x2x70 3) Back Squat: 4×60, 4×70, 2x4x75, 2x3x80 4) Behind the Neck Push Press: 3×50, 3×60, 3×5, 2x2x70 5) Overhead Lunge: 3x6xAHAP (3 lunges each leg) WOD (10:00 AM) 5 RFT: 15 GHD Sit-ups 15 Calorie Row 15 Burpee Box Jump Overs (24/20) Comp: 1. Running Conditioning 8-7-6-5-4-3 rest half the time 2. Gymnastics Conditioning 6 Legless Rope Climbs rest 2 min 6 Legless Rope Climbs rest 1:30 5 Legless Rope Climbs rest 1 min 4 Legless Rope Climbs rest :30 3 Legless Rope Climbs 3. Barbell Conditioning EMOM 7: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (245/165) 4. Conditioning 5 RFT: 15 GHD Sit-ups 15 Calorie Row 15 Burpee Box Jump Overs (24/20) Share...

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20170915

Posted by on Sep 14, 2017 in WOD | 0 comments

20170915: Strict Press: 5×75%, 3×85%, 1+x95%, 3x5x75% Then, 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-ups Comp: 1. Clean & Jerk 60%/2 70%/2 75%/2 80%/2 85%/1 2. Clean Grip Dead Lift (90%/5)5 3 second pause in power position 3. Front Squat (75%/5)5 4. Gymnastics Conditioning 6 Strict Deficit Handstand Push-ups rest 1:00 6 Strict Deficit Handstand Push-ups rest :45 5 Strict Deficit Handstand Push-ups rest :30 4 Strict Deficit Handstand Push-ups rest :15 3 Strict Deficit Handstand Push-ups 5. Conditioning For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups Share...

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20170913

Posted by on Sep 12, 2017 in WOD | 0 comments

20170913: Clean & Jerk: 2×60, 2×70, 2×75, 2×80, 1×85 Then, AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 Bar Facing Burpees Comp: 1. Push Press (75%/5)2 (80%/3)2 2. Split Jerk from Rack 65%/2 70%/2 75%/2 80%/2 (85%/1)2 3. Romanian Deadlift 60%/5 65%/5 (70%/5)3 Percentages are off Back Squat 1RM 4. Gymnastics Conditioning 4 Sets* of: 4 Weighted Chest to Bar Pull-ups 4 Kipping Chest to Bar Pull-ups 4 Bar Muscle-Ups rest as needed between sets *The goal is to complete the entire giant-set without coming off the bar. Use a dumbbell between legs and drop weight after third rep without coming off the bar. 5. Conditioning AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 Bar Facing Burpees Share...

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