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Flashback Friday… 9/19/14

Posted by on Sep 18, 2014 in WOD | 2 comments

ragnar

Barbell

Front squat

3×3 @ 75%
2×3 @ 80%

Beginner:
5×3 front squat – heaviest possible

Metcon

Partner WOD:

In teams of 3, with 1 person working at a time, perform:

70 calorie row
60 KB swings 70/53
50 burpee box jumps 24″/20″
40 front squats 135/95

The Blaster

A.
Front Squat
5×3 AHAP

B.
6 Rounds:
10 ring rows
10 wall balls
10 burpees

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Throwback Thursday… 9/18/14

Posted by on Sep 17, 2014 in WOD | 0 comments

cruiser

Barbell

Power clean

2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%

Beginner:
5×3 power clean – heaviest possible

Skill

3xME strict ring dips; Rest 1:00

3×10 good morning – heaviest possible; Rest 2:00

Speed and Endurance

15min of run technique skills & drills

Main Set:

2×800(1min30sec rest)
2×1000(walk back recovery)
2×800(1min30sec rest)

Cool down/Stretch

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Wayback Wednesday… 9/17/14

Posted by on Sep 16, 2014 in WOD | 11 comments

AP1A0046

Barbell

Split jerk

1RM

Then;

5×1 @ 85%

Beginner:
3×5 press – heaviest possible

Metcon

21-15-9

Cluster 115/75
CTB pull ups

The Blaster

A.
Press
3×5 AHAP

B.
21-15-9
kb swings
pull-ups

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Taco Tuesday… 9/16/14

Posted by on Sep 15, 2014 in WOD | 11 comments

jessilee

Barbell

Snatch + hang snatch

1RM

Then;

4×1 @ 85% of max

Beginner:
5×3 power snatch – heaviest possible

Metcon

3 rounds for time of:

400 meter run
20 KB snatch 53/35 (10L/10R)
10 box jumps overs 24″/20″

Speed and Endurance

15min of run technique skills & drills

Main Set:

Hill work (bring your trail shoes if you have them)

Cool down/Stret

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Motivational Monday… 9/15/14

Posted by on Sep 14, 2014 in WOD | 7 comments

cynlin

Barbell

Back squat

3×5 @ 80%

* Strict pull ups

3 sets of Max Effort strict pull ups

*Work between back squat sets

Metcon

3 rounds for time of:

40 double unders
20 wall balls
10 burpee bar muscle ups*

*Beginners sub 10 burpee pull ups

The Blaster

A.
Back Squat
3×5 @ 80%

B.
3 rounds:
400m run
20 box step-ups
15 push-ups

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