8/23/2017, Wednesday

Posted: August 22, 2017 in WODs
8/23/2017, Wednesday
 
Strength: Hang Power Snatch 1RM
 
3RFT
400m Run
10 Hang Power Snatch 115/75

8/22/2017, Tuesday

Posted: August 21, 2017 in WODs
8/22/2017, Tuesday
 
Skill: HSPU, GHD, Pistol
 
TABATA: 8x(20sec on, 10 sec off)
HSPU
1min rest
GHD Sit up (or Abmat Sit up)
1min rest
Pistol
 
Score is the LOWEST COUNT of 8 rounds at the each exercises.

8/21/2017, Monday

Posted: August 20, 2017 in WODs
8/21/2017, Monday
 
Strength (go heavy!)
Press 1-1-1-1-1-1-1
Thruster 1-1-1-1-1-1-1
 
WOD
10min EMOM
O: 200m Run
E: 5 Thrusters 135/95

8/18/2017, Friday

Posted: August 17, 2017 in WODs
8/18/2017, Friday
 
“To The Lost” (30min CAP)
800m Run, 50HRPU, 50 PU, 50 Sq
600m Run, 40HRPU, 40 PU, 40 Sq
400m Run, 30HRPU, 30 PU, 30 Sq
 
HRPU = Hand Release Push Up
PU = Pull Up
Sq = Air Squat

8/17/2017, Thursday

Posted: August 16, 2017 in WODs
8/17/2017, Thursday
 
Strength: DL 1-1-1-1-1-1-1 (go heavy)
 
10 Dip, 15 DL 185/125, 20 Sit Up
8 Dip, 12 DL, 16 Sit Up
6 Dip, 9 DL, 12 Sit Up
4 Dip, 6 DL, 8 Sit Up
2 Dip, 3 DL, 4 Sit Up

8/16/2017, Wednesday

Posted: August 15, 2017 in WODs
8/16/2017, Wednesday
 
Strength: Split Jerk
Split footwork 3×10 (mark your foot position)
Behind the Neck Split Jerk w/Bar 45/35 3×5
(check your footwork)
 
Split Jerk 1-1-1-1-1-1-1 (go heavy!)
 
21 Thrusters 95/65 (Scale 45/35)
400m Run
15 Thrusters 115/75 (Scale 75/55)
400m Run
9 Thrusters 135/95 (Scale 95/65)
400m Run
6 Thrusters 155/105 (Scale 115/75)
 

8/15/2017, Tuesday

Posted: August 14, 2017 in WODs
8/15/2017, Tuesday
 
50 T2B (scale knee raise higher than hip)
50 WB 20/14# to 10/9′ (scale with # but not height)
50 Burpee BJ Over 8/6” (use 45/25# plates)
50 Alternate DB Snatch 55/35