1/23/15 Friday

Performance

A. Deadlift; build to a tough double in 10min

 

B. EMOM for 8min, complete:

Even: 5 Dead lifts at 65% of above

Odd: 30 Double unders

 

C. Complete as many rounds and reps as possible in 6 minutes of:

3 Hang Power Cleans (115/75 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell

 

D1. Single Arm Dumbbell Row; 10-12/arm x 3 sets, rest 45

D2. Banded Pushdowns; 50 reps x 3 sets, rest 45

 

Competition

Wod will be posted at gym

10/15/14 Wednesday

Performance

A. Front or Zercher Squat; 3 x 3

Take 3 warm-up sets building to something tough and perform all 3 sets of 3 with that weight.

 

B. Dead Lift; 
Build to a tough 3 reps…not 3 rep max!

 

C. EMOM for 14 min:

Odd min: 5 Dead lifts (70-75% of above) + 15 Air Squats + AMRAP Double unders

Even min: Rest

 

Competition

Wod will be posted at gym

8/29/14 Friday

Performance

A1. Deadlift; 6-8 reps x 3 sets, 
rest 20sec

A2. Unbroken Kettlebell Swings; 20 reps x 3 sets, 
rest 3 minutes

 

B. 
For time:

-1000m Row

Three rounds of:

10 Thrusters (95/65lbs)

20 Pull-Ups

-100 Double-Unders 0r 300 Single unders

 

Competition

Wod will be posted at gym

8/15/14 Thursday

Performance

A. 
Take 15 minutes to build to three heavy reps of Deadlift….not a 3RM

B. 
For time:

15 Deadlifts (using 75% of today’s heavy triple)

30 Hand-Release Push-Ups

Run 800 Meters

10 Deadlifts

20 Hand-Release Push-Ups

Run 400 Meters

5 Deadlifts

10 Hand-Release Push-Ups

Run 200 Meters

 

Competition

Wod will be posted at gym