Archive for April, 2014

Wednesday, April 30, 2014

Posted: April 30, 2014 by jmdimitri in WOD

#4# Partner WOD
12 min amrap
20 Deadlifts (Adv 95/135), (Rx 65/95)
15 Power Cleans
10 Push Press

*1 partner works at a time, completing 1 full rd before switching.
**#4# competitors, do your competition reps for this WOD.

Finisher:
3 Rds
20 Straddle Leg Raises
20 GHD
20 Wtd AbMat sit-ups (15/25)

Endurance Option:
7 Rds
50m run
50m sled drag (70/90)
10 cal airdyne
15 KBS (35/55)

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Tuesday, April 29, 2014

Posted: April 29, 2014 by jmdimitri in WOD

Cross Over Activation

Front Squat
6 x 2
Build to a heavy double

10 RFT
30 Dubs
5 1-arm OHKB squat (ea) (35/55)

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20140429-002534.jpgAnyone interested in doing Regional WOD #3? It’s an option for today.

Monday, April 28, 2014

Posted: April 28, 2014 by jmdimitri in WOD

Squat Clean + Push Jerk + Split Jerk
5 sets:
1@60%
1@70%
1@75%
2@80%

For time:
9 C2B Pull-ups
9 Power Cleans (95/135)
30 Burpees
7 C2B Pull-ups
7 Power Cleans (95/135)
20 Burpees
5 C2B Pull-ups
5 Power Cleans (95/135)
10 Burpees

Endurance Option:
6rds:
15 cal airdyne
200m row
20 Ball 2 Toes
20 Russian Twists
20 Sit-ups

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20140428-000121.jpgJenni, Heather & Katie doing the Advanced version of Friday’s WOD.

Friday, April 25, 2014

Posted: April 25, 2014 by jmdimitri in WOD

40-30-20-10
Burpees
Air Squats
25m bear crawl
25m walking lunge
200m run

*Adv-weighted vest

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Thursday, April 24, 2014

Posted: April 24, 2014 by jmdimitri in WOD

Emom 10
Snatch + Hang Snatch + Sn Bal
@ 65%

4 RFT
30 Wall Balls (14/20)
20 Hollow Rocks
10 Ring Push-ups (sub Paralette push-up)
50m sprint

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Wednesday, April 23, 2014

Posted: April 23, 2014 by jmdimitri in WOD

From Rack
6 sets, increasing:
2 Push Press + 1 Push Jerk + 1 Split Jerk

“Nancy”
5 RFT
400m run
15 OHS (65/95)

Endurance Option:
6 rds
10 cal airdyne
10 ring rows
20 air squats

Tuesday, April 22, 2014

Posted: April 22, 2014 by jmdimitri in WOD

Emom 7
Hang power clean +
Squat Clean +
Front Squat @80% HPC 1RM

For time:
200m Run
30 Shoulder Touches*
20 Alt pistols
10 Strict Pull-ups
200m Run
10 Strict Pull-ups
20 Alt pistols
30 Shoulder Touches
200m Run

*Sub: Plank Shoulder touches or plank walk ups

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