October 23, 2017

Posted: October 23, 2017 by jmdimitri in WOD

Back Squat

45%x10

55%x10

65%x10

75%x5

85%x3

95%x1+

85%x3

75%x5

*ADD 20# to all percentages

* As  many good reps as possible  at that 95%

3 RFT 

10 Box jump over (20/24)

200m run

12 T2B

200m run

14 Alt Pistols 

Friday, October 20, 2017

Posted: October 20, 2017 by jmdimitri in WOD

For time: 

200m swim/800m run

50 Deadbugs

200m swim/800m run 

40 KB SDLHP (35/55)

100m swim/400m run 

30 KB Russian Twist 

100m/400m run

20 V ups

100 swim/400m run

10 in n outs/ Burpees

Thursday, October 19, 2017

Posted: October 19, 2017 by jmdimitri in WOD

Deadlift 

(based on 90% of 1rm)

45%x10

55%x10

65%x10

75%x5

85%x3

95%x1+

85%x3

75%x5

*ADD 10-15# to all percentages

* As  many good reps as possible  at that 95%

2 RFT

30 Dubs

25 KBS (35/55)

15 Power Snatches (65/95)

10 Handstand Push Ups (5 wall walks)

200m run

Oly 10/18-10/20

Posted: October 18, 2017 by jmdimitri in WOD

1) CnJ singles E2MOM12

70,75,80,75,80,85

2)BS

4×4/90% of 4RM

3) 50m walking lunge/bar on back 


1) BN jerk singles E2MOM 18

65,70,75,70,75,80,75,80,85

2) Hng Sn

5×3/65,70,75,70,75

Wednesday, October 18, 2017

Posted: October 18, 2017 by jmdimitri in WOD

” 16.5 ”

21-18-15-12-9-6-3 reps for time of:

Thrusters (65/95)

Bar Facing Burpees

Tuesday, October 17, 2017

Posted: October 17, 2017 by jmdimitri in WOD

Strict Press45%x10

55%x10

65%x10

75%x5

85%x3

95%x1+

85%x3

75%x5

*ADD 5-10# to all percentages

* As  many good reps as possible  at that 95%

18 min Amrap

30 Air Squats

20 Push Ups

10 Power Cleans (95/135)

200m run

Monday, October 16, 2017

Posted: October 16, 2017 by jmdimitri in WOD

Back Squat (20 min)

45%x10

55%x10

65%x10

75%x5

85%x3

95%x1+

85%x3

75%x5

*ADD 15# to all percentages

* As  many good reps as possible  at that 95%

6 RFT

200m run

7 T2B

7 Box Jump Overs (20/24)