Home / W.O.D. (Page 208)

  • 051116 Wednesday WOD

    Strength Clean from blocks, set to Power Position 3 x 40-50-60-70% Deload Front Squat 10 x 40-50-60-70% WOD 12 min AMRAP 21 DU 12 HSPU 9 Hang Power Cleans (135/95)

  • 051016 Tuesday WOD

    Strength Snatch Grip Deadlift 3×3 (95/65) High Hang Squat Snatch 3×3 (95/65) Deload OHS 10 x 40-50-60-70% WOD 8 min AMRAP 5 CTB 5 Snatch (135/95)  

  • 05/07/2016 Saturday Workout

    Warmup Strength 5-3-1-1-1 at 60, 70, 80, 85, 90% of 1RM Snatch, then Overhead Squats, then 1 x 10 of Snatches (same weight as previous weeks) Workout Run 800m 150 Double… Continue reading

  • 05/06/2016 Friday Workout

    Warmup Skill Rope Climbs Workout 2 Rope Climbs 10 Dips 20 V-Situps 20min AMRAP

  • 05/05/2016 Thursday Workout

    Warmup Strength 5×5 Back Squat Working up to 90% Workout 1 round of: 100 double-unders 50 squats 95-lb. push press, 25 reps Then, 2 rounds of: 60 double-unders 30 squats… Continue reading

  • 05/04/2016 Wednesday Workout

    Warmup Skill Handstand / Tripods / HSPU! Workout “Five Frans” Yes, you read that right. Now keep reading… 21-15-9 Thrusters (75/55) Jumping Pullups 4min Cap 1min Rest x 5 Rds

  • 05/03/2016 Tuesday Workout

    Warmup Strength 5-3-1-1-1 at 60, 70, 80, 85, 90% of 1RM Deadlift, then Press, then 5 x 1 of Clean & Jerk at Final Press Weight Partner Workout 20 Wall Balls… Continue reading

  • 05/02/2016 Monday workout

    Warmup Strength 5-3-1-1-1 at 60, 70, 80, 85, 90% of 1RM Cleans, then Front Squat, then 1 x 10 at 65% of Cleans Workout 10min AMRAP 12 DB Deadlift 9 DB… Continue reading

  • 04-30-16 Saturday WOD

    Strength CORE 30:30 superman:hollow Hold (4min) Tabata hanging Superman/Hollow (dynamic) 8 rounds (4 min) scale: bar hangs WOD 15 KB swing 15 Lunges (R+L=1) 10 min AMRAP

  • 04-29-16 Friday WOD

    Strength Clean 6×2 (work up to 85%) Front Squat 6×2 (work up to 85%) 1 x 10 Clean for reps at 65% WOD Masters #1 21-15-9 Row Thrusters (95/65)  … Continue reading

 

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