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Flashback Friday… 10/24/14

Posted by on Oct 23, 2014 in WOD | 0 comments

Inspirational-Quotes-From2

Barbell

Pause Front Squat

3×3 @ 80%

Beginner:
5×3 front squat – heaviest possible

Metcon

For time:

2-4-6-8-10

Hang Clean 155/105

10-8-6-4-2

TTB

The Blaster

A.
Front Squat
5×3 AHAP

B.
7 rounds:
7 ring rows
8 box jumps (step down)
10 ball slams

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Throwback Thursday… 10/23/14

Posted by on Oct 22, 2014 in WOD | 1 comment

be-strong

Barbell

Power clean + power jerk

2RM

Then

4×1 @ 85%

Skill

Accumulate a total of:

30 bench press – heaviest possible*
30 strict CTB pull ups
30 GHD sit ups**

*Sub out floor press or strict press if bench unavailable
** Sub out weighted sit ups if GHD unavailable

Speed and Endurance

15-20min skills & drills

MAIN SET:
5 mile tempo run
(Route: Ynez to Margarita & back)

Cool down/stretch/mobility

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Wayback Wednesday… 10/22/14

Posted by on Oct 21, 2014 in WOD | 2 comments

life quotes motivational

Barbell

Split jerk

2x through:

1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%

Beginner:
3×5 press – heaviest possible

Metcon

AMRAP 8:00

8 push jerks 135/95
12 box jumps 24″/20″

The Blaster

A.
Press
3×5 AHAP

B.
2 rounds:
500m row
20 pull-ups
30 push-ups
40 sit-ups
50 double unders

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Taco Tuesday… 10/21/14

Posted by on Oct 20, 2014 in WOD | 5 comments

motiv

Barbell

Power snatch

2RM

Then

3×2 @ 80%

Beginner:
5×3 power snatch – heaviest possible

Metcon

3 rounds for time of:

400 meter run
21 hang power snatch 75/55
12 CTB pull ups

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Motivational Monday… 10/20/14

Posted by on Oct 19, 2014 in WOD | 4 comments

brucelee

Barbell

Tempo back squat

2×3 @ 75%
1×3 @ 80%

Beginner:
3×5 back squat – heaviest possible

* Weighted strict pull ups

8-7-6 – Ascending weight per set

*Work between back squat sets

Metcon

AMRAP 4:00

10 thrusters 45/35
30 double unders

Rest 2:00

AMRAP 4:00

10 hand-release push ups
10 ball slams HEAVY

The Blaster

A.
Back Squat
3×5 AHAP

B.
13min amrap:
8 ring dips
12 Russian kb swings
16 air squats

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