Archive for April, 2013

Tuesday, April 30, 2013

Posted: April 30, 2013 by jmdimitri in WOD

Back Squats
5-5-5-5-5

40-30-20-10
400m run
Front Squats (55/75)
Burpees

Monday, April 29, 2013

Posted: April 29, 2013 by jmdimitri in WOD

5 x
2 Power Snatch + 2 Snatch + 3 OHS

5RFT
20 box jumps (20/24)
15 SDLHP (65/95)
10 Deck Squats (25/35)
1 Rope Climb

Friday, April 26, 2013

Posted: April 26, 2013 by jmdimitri in WOD

Emom 7
1 Power Snatch + 2 behind neck Push Press @ 80%

Emom 7
2 touch & go Power Cleans + 1 Push Jerk @70%

Metcon:
2 rds
30 Power Snatch 65/95
30 Bar burpees

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Thursday, April 25, 2013

Posted: April 25, 2013 by jmdimitri in WOD

Back Squat
6×2

30-25-20-15-10-5
HR pushups
Box jumps
200m run

Wednesday, April 24, 2013

Posted: April 24, 2013 by jmdimitri in WOD

50 Dubs/ 150 singles
50 Straight leg Abmat situps
2 Wall Walks
40 Dubs/ 120 singles
40 Straight leg Abmat situps
2 Wall Walks
30 Dubs/ 90 singles
30 Straight leg Abmat situps
2 Wall Walks
20 Dubs/ 60 singles
20 Straight leg Abmat situps
2 Wall Walks
10 Dubs/ 30 singles
10 Straight leg Abmat situps
2 Wall Walks

Finisher:
50m Wtd sled pull Forward (90/135)
400m run
50 Wtd sled pull backward (90/135)

Endurance Option:
5 Rds
400m row
15 KBS (35/55)
10 x 25m shuttle sprints

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Tuesday, April 23, 2013

Posted: April 23, 2013 by jmdimitri in WOD

“Bear Complex”

Option “A”

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
Athletes are to START LIGHT, and add weight after each completed sequence of seven.

Option “B”
Rx (65/95)

5 Rds:
Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press

After 1 Round of 7, complete 200m run

Monday, April 22, 2013

Posted: April 20, 2013 by jmdimitri in WOD

Thrusters
8-5-5-3-3-1

Helen +1
4 Rds
400m
21 KBS 35/55
12 pullups

Endurance:
6 Rds
200m row
10 burpees
10 sprinter crunches

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