Friday, June 23, 2017

Posted: June 23, 2017 by jmdimitri in WOD

For time: 

20-18-16-14-12-10-8-6-4-2

Alt DB Snatch (20-35/35-55)

HR push-ups 

50m swim/200m run

Oly 6pm 

Thursday, June 22, 2017

Posted: June 22, 2017 by jmdimitri in WOD

EMOM 10 min

Even: 10 Thrusters (55/75)

Odd: 9/12 Cal rower

8 min Amrap

12 KBS (35/55)

12 Box Jumps (20/24)

.

Rest 3 mins

.

8 min Amrap

12 T2B

12 Push Press (65/95)

Wednesday, June 21, 2017

Posted: June 21, 2017 by jmdimitri in WOD

OHS (20 min)

5 x 3, work up to a heavy triple, not max

.

100 Dubs/ 1/2 dub attempts or 2xsingles

10 Hang Power Cleans (95/135)

20 AbMat Situps

80 Dubs

8 HPC 

20 AbMat Situps 

60 Dubs

6 HPC 

20 AbMat Situps 

40 Dubs

4 HPC 

20 AbMat Situps 

20 Dubs

2 HPC

20 AbMat Situps 

Fitness Option:

100 Dubs

20 Alt DB/KB Lunges (35/55)

20 AbMat Situps

80 Dubs

16 Alt DB/KB Lunges

20 AbMat Situps

60 Dubs

12 Alt DB/KB Lunges

20 AbMat Situps

40 Dubs

8 Alt DB/KB Lunges

20 AbMat Situps

20 Dubs

4 Alt DB/KB Lunges

20 AbMat Situps

Oly 7pm

1) CnJ
3×2/70,75,75

3×1/80

2) OHS

3×3/70,75,80% of Sn

3×1/Sn Opener weight 
  

Tuesday, June 20, 2017

Posted: June 20, 2017 by jmdimitri in WOD

 Teams of 2 for time:

100 Cal Row

50 RDL (95/135)

50 Burpees Over Bar

80 Cal Row

40 WallBalls (14/20)

40 Burpees Over Bar

60 Cal Row

30 RDL 

30 Burpees Over Bar

40 Cal Row

20 WallBalls

20 Burpees Over Bar

20 Cal Row

10 RDL

10 Burpees Over Bar

Monday, June 19, 2017

Posted: June 19, 2017 by jmdimitri in WOD

A) EMOM7

3 position snatch (up to no more than 75%)

(hi to low)

Mid thigh

Above knee

Floor

*Keep it light and fast with good mechanics.

.

B) Amrap 20

400m

5 C2B

10 HSPU

15 FS (65/95)

20 KBS (35/55)

.

Endurance:

40-30-20-10

HR push-ups 

Air Squats 

KBS

The faces of “Rowling”!!! 

———————-

Oly 7pm

1) Snatch

 3×2/70,75,75

 2×1/80

2) FS

3×3/70,75,80% of CnJ 

3×1/CnJ opener weight
 

Friday, June 16, 2017

Posted: June 16, 2017 by jmdimitri in WOD

24-20-16-12-8

OHL (25/45) (r+l=1)

Plate G2O (25/45)

V-ups

100m swim/400m run

Oly 6pm 

1) Snatch

2 x3@ 75% 

2 x 2@ 80% 

2 x 2@ 85% 

3 x 2@  90% 

2) sn bal

2 x 3@ 80% 

2 x 2@ 85%

2×2@ 90% 

3) back sqt

4 x 3@ 90%

4) Clean Pulls

4 x 4@ 115% 

Thursday, June 15, 2017

Posted: June 15, 2017 by jmdimitri in WOD

Pendlay Row

5 x 3, AHAP

.

5 RFT

9 Deck Squats (25/45)

12 Alt Pistols

15 WallBalls (14/20)

200m run/row