5/29/15 Friday

Performance

In Teams of 2 or 3 (Pending on how much hurt you want J):

Move as far down the ladder as possible in 7min of Push Press:

50 reps at 95/75

50 reps at 135/85

AMRAP in remaining time at 155/95

*Only 1 person works at a time and each team only gets one barbell

*Each team may have to scale their 3 weights appropriately.

+

3 min Rest

+

Move as far down the ladder as possible in 7min of of Front Squats:

50 reps at 95/75

50 reps at 135/85

AMRAP at 155/95

+

3 min Rest

+

Move as far down the ladder as possible in 7min of of Power Cleans:

50 reps at 95/75

50 reps at 135/85

AMRAP at 155/95

 

Competition

Wod will be posted at gym

7/7/14 Monday

Performance

A. BackSquat; 3 reps x 5 sets

*Build to a tough 5 reps and use that weight for all sets

+

“Jackie”

For time:

1000m Row

50 Thrusters, 45lbs both men and women

30 Pull-ups

 

Competition

Wod will be posted at gym

 

5/5/14 Monday

Performance

A. Box Squats @ 21×1; 1 rep EMOM x 10min

*10lbs heavier then the heaviest weight you did last week

+

B. 
“Jackie”

For time:

1000-Meter Row

50 Thrusters (45/33 lb. barbell)

30 Pull-Ups

*For those of you who post click on the tag above to see what your last “Jackie” time was…

2/29/13 Wednesday

Fitness/Performance

A1. Deadlift @ 30X1, 6-8 x 3 sets,
Rest 45 seconds

A2. Dumbbell Bench Press @ 20X1, 8-10 reps x 3 sets,
Rest 45 seconds

+

“Jackie”

For time:

Row 1000 Meters

50 Thrusters
45lbs

30 Pull-Ups

1/11/13 Friday

Fitness

A1. Deadlift @ 20×1; 6-8 x 3 sets; rest 60sec

A2. Single arm Shoulder Press; 6-8/arm x 3 sets; rest 60sec

A3. Double Under Practice; 60sec; rest 60sec

+

B. 
“Jackie”
For time:

1000-Meter Row

50 Thrusters (45/33 lb. barbell)

30 Pull-Ups

 

Performance

A.
Take 10-15 minutes to practice and/or build to a heavy-ish Snatch Balance

+

Four rounds for time of:

15 Overhead Squat (115/75)

15 Pull-Ups

400m Run