Archive for September, 2014

Tuesday, September 30, 2014

Posted: September 30, 2014 by jmdimitri in WOD

Front Squats
5 x 3
1 x ME @80% of last set

For time:
400m Run
25 Burpees

400m Run
20 Burpees

400m Run
15 Burpees

400m Run
10 Burpees

400m Run
5 Burpees

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Monday, September 29, 2014

Posted: September 29, 2014 by jmdimitri in WOD

7 min ascending ladder
2, 4, 6, 8, …
Deadlift (95/135)
T2B

Rest 5 Min

7 min ascending ladder
2, 4, 6, 8, …
Hang Power Cleans (95/135)
Alt Pistols (total)

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Oly (7pm)
3-Position Clean (floor, below knee, above knee) 60%, 65%, 70%, 75%, 80%

Clean Pull – 100% (of cln)/ 3 x 4

Good Morning – 3×5

Friday, September 26, 2014

Posted: September 26, 2014 by jmdimitri in WOD

30-25-20-15-10
Ball Slams
Flutter kicks
50m swim/200m run

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Oly (6pm)
Power Clean – 70/ 3, 75/ 3, 80/ 3
Power Jerk – 60% (of split jerk) /3, 65/3, 70/3
Split Jerk – 70/3, 75/3, 80/3
5 1-arm DB hang power snatch/arm /3

Thursday, September 26, 2014

Posted: September 25, 2014 by jmdimitri in WOD

Emom 8
Even: 4 Power Cleans (105/155)
Odd: 0:30 L sit hold (pull-up bar or Parallette)

3 Rds
40 air squats
30 Ankle Taps (Total)
20 Jumping Lunges (Total)
2 Rope Climb (Adv-Legless)

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Wednesday, September 25, 2014

Posted: September 24, 2014 by jmdimitri in WOD

OHS
6×4@75%

15 Minute Clock
0:00-5:00
3 RDS
15 Thrusters (55/75)
10 Box Jump Overs (20/24)

5:00-10:00
Row 1k

10:00-15:00
3 RDS
10 Pull Ups
25m Broad jump/25m run back

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Chris will be leaving us again to travel to Afghanistan. We’ll miss you Chris!
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Oly (7 pm)

3-Position Snatch (floor, above knee, hip) – 60%, 65%, 70%, 75%, 80%, max

Snatch Pull – 100% (of sn)/3 x 4

Back Squat – 70/5, 75/5, 80/5

Barbell Rollout 5 x 3

Good Morning 5 x 3

Tuesday, September 23, 2014

Posted: September 23, 2014 by jmdimitri in WOD

Deadlift
6 x 2

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
HR push-ups
KBS (35/55)
200 Meter Run after each round

20140922-215116-78676784.jpgKids are working hard on their squat technique.

Monday, September 22, 2014

Posted: September 22, 2014 by jmdimitri in WOD

Push Press
7 x 3
Max UB reps@70% of last set

12 min Amrap
2-4-6-8-10 . . . . .
Front Squat (65/95), Adv(95/135)
Burpees Over Bar
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Oly (7pm)

Snatch – 60/2, 70/2, 80/2, heavy single

Clean & Jerk – 60/+1, 70/2+1, 80/2+1, heavy single

SLDL – 3×5