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Wicked Wednesday… 8/27/14

Posted by on Aug 26, 2014 in WOD | 0 comments

2014-08-25 04.52.45

Barbell

Push Press

3RM
Then;

3 @ 80%
3 @ 85%
3 @ 90%

*Percentages based off of 3RM. Keep 3RM effort under 10:00.

Beginner:
3×5 press – heaviest possible

Metcon

E3MOM for 12:00

400m run

In remaining time;

AMRAP KB swings 70/53

The Blaster

A.
3×5 Press AHAP

B.
5 Rounds:
200m Row
8 Pull-Ups
10 Box Jump Overs

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Taco Tuesday… 8/26/14

Posted by on Aug 25, 2014 in WOD | 10 comments

5amtemec

Barbell

Hang Snatch

2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%

Beginner:
5×3 power snatch – heaviest possible

Metcon

8 rounds for time of:

3 burpee bar muscle ups*
5 overhead squats 135/95

*Beginners sub 6 burpee pull ups

Speed and Endurance

15min of run technique skills & drills

Main Set:
King of the hill (Be ready)

Cool down/Stretch

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Motivational Monday… 8/25/14

Posted by on Aug 24, 2014 in WOD | 14 comments

keep-calm-and-lift-weight-gym-quotes

Barbell

Pause back squat

3×5 @ 75%
1×5 @ 80%

Beginner:
3×5 back squat – heaviest possible

Skill

Strict pull ups

3 sets of Max Effort

*Advanced athletes do weighted pull ups. Work in between back squat sets.

Metcon

AMRAP 5:00

3 power cleans 185/125
5 hand-release push ups
7 air squats

Rest 1:00 then;

AMRAP 5:00

5 deadlifts 185/125
10 ball slams HEAVY

The Blaster

A.
Back Squat
3×5 AHAP

B.
4x3min Rounds (rest 1min between rounds):
15 air Squats
10 Alternating KB Snatches (5 left, 5 right)
5 Burpees

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Flashback Friday… 8/22/14

Posted by on Aug 21, 2014 in WOD | 8 comments

CLB-1009x1024

Barbell

1 1/4 front squat
4×3 @ 70%

Beginner:
5×3 front squat – heaviest possible

Metcon

For time:

10-8-6-4-2
Hang power clean 185/125

12-14-16-18
10m shuttle runs

The Blaster

A.
3x Max effort weighted plank holds

B.
15min AMRAP:
200m Sprint
14 Sit-Ups
12 Pull-Ups
10 Wall Balls

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Throwback Thursday… 8/21/14

Posted by on Aug 20, 2014 in WOD | 2 comments

boomboxsands

Barbell

Power snatch + hang power snatch

1RM
Then;
3×1 @ 90% of 1RM

Beginner:
5×3 power snatch – heaviest possible

Skill

Bench press (Sub floor press if no bench)

3×5 – heaviest possible

Gymnastics Flow

Spend 4:00 at each station, accumulating reps for QUALITY

1. HS walk for max distance or wall walks for reps
2. Forward roll to pistol or forward roll
3. Hollow and arch rocks

Speed and Endurance

15min of run technique skills & drills

Main Set:
4 mile run

Cool down/Stretch

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