Archive for August, 2013

Friday, August 30, 2013

Posted: August 30, 2013 by jmdimitri in WOD

10,9,8,7,6,5,4,3,2,1
Air Squats
Dips
Lunges (R+L=1)
50m swim/200m run

Thursday, August 29, 2013

Posted: August 29, 2013 by jmdimitri in WOD

Deadlift
4×5 @ 80%

7 rds
20 cal Row/Airdyne
20 KBS (35/55)
10 Deadlifts (95/135)

20130828-221556.jpg

Wednesday, August 28, 2013

Posted: August 28, 2013 by jmdimitri in WOD

A) Snatch Balance (heaving ok)
5×2
B) Emom5
5 OHS (65/95)
adv(95/135)
C) 21-15-9
SDLHP (65/95)
Wall Balls (14/20)

Tuesday, August 27, 2013

Posted: August 27, 2013 by jmdimitri in WOD

Front Squat
5×3

5 Rds
Complete in 3 min:
30 dubs/60 singles
7 Pullups
Max burpees
Rest 1 min btw rds

Score is total burpees

20130826-210355.jpg

Monday, August 26, 2013

Posted: August 26, 2013 by jmdimitri in WOD

Power Clean
5×2
Broad jump to height
2-1-2-1-2

5 RFT
3 Hang Clean (95/135)
5 burpees
7 Power Cleans (95/135)
9 HR Pushups
100m shuttle sprint (4x25m)

20130825-214717.jpg

Friday, August 23, 2013

Posted: August 23, 2013 by jmdimitri in WOD

10 rds
50m swim
10 in-n-outs

Or

10 rds
200m run
10 V-ups
10 alt lunges

20130822-224222.jpg

Thursday, August 22, 2013

Posted: August 22, 2013 by jmdimitri in WOD

Push press
5×3

5 RFT
30 KBS (35/55)
30 HR pushups
1 lap (130m)

20130821-233557.jpg