Archive for January, 2015

Friday, January 30, 2015

Posted: January 30, 2015 by jmdimitri in WOD

EMOM 12 (4rds)
1) 8 Box Jump Overs (20/24)
2) 8 T2B
3) 30 Dubs

E5MOM 20 (4rds)
25 Wall Balls (14/20)
10 PC&J (95/135)
-The idea is to sprint each round;
-fastest times are 1:30-2:30/rd;
-novices will take longer.
-The design is for a relatively quick athlete to have 4 rounds of a 1:1 work to rest ratio (2:30 work to 2:30 rest = 5 min).

Fitness Option:
Sub 25 Ball Slams For PC & J
——————————————
Oly (6pm)
A) Snatch
3/60%
3/65
3/70
3/65
B) CnJ
3/60%
3/65
3/70
3/65
C) Back Squat E2MOM (10sets)
8/75% (set 1)
6/80
6/75
4/80
2/85
D) BN snatch Ppress
5×5@70% of snatch

IMG_4907

IMG_4912

Thursday, January 29, 2015

Posted: January 29, 2015 by jmdimitri in WOD

15 min Skill:
Spend 1-2 minutes each, 2-3 rds
A) Rope Climbs practice
B) Upside Down work (HS hold, HS walk, HSPU, Plate walk ups, HS w/box)
C) Row Efficiency

3 RFT
Suicide 15m-25m
50m walking lunges
5 man makers
25m bear crawl
25m broad jumps
5 Tire flips

2015/01/img_4901.jpg

2015/01/img_4902.jpg

Wednesday, January 28, 2015

Posted: January 28, 2015 by jmdimitri in WOD

OHS
4 × 10 (75% of Snatch max)

14.1
10 min amrap
30 Dubs/90
10 Power Snatches (55/75)

Finisher:
3 Rds NOT for time
10 GHDs / V-ups
10 Hip Extensions / Knee Ups

2015/01/img_4842.jpg
—————————————–
Oly (7pm)
A) Power Sn
3/2@65%
2/2@70%
2/1@75
B) Power Cln+Hang cln+split jerk=1 (don’t drop bar)
3@65%
3@70
3@75
C) Fr Squat
3×6@75%
1×8@70%
D) 4rds
10-BB rollouts
:30- GHD hip ext hold

Tuesday, January 27, 2015

Posted: January 27, 2015 by jmdimitri in WOD

Deadlift
**Work with a partner, share a bar**
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

“Helen”
3 Rounds
400m Run
21 Kettlebells (35/55)
12 Pull Ups

2015/01/img_4829.png
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Monday, January 26, 2015

Posted: January 26, 2015 by jmdimitri in WOD

10 EMOM
3 thrusters, increasing weight throughout emom

4 RFT
5 Squat Cleans (95/135), Adv (115/165)
10 Burpees Over Bar
200m run

Fitness/Endurance:
*Sub 10 WallBalls/min on emom
**Sub 10 KB bent row (35/55) for cleans

2015/01/img_4528.jpgKids class building strong cores with Maximum Plank Holds
—————————————
Oly (7pm)
A) Sn+Low Hang snatch
3/65%
2/70
1/75
B) Rack power Jerk (no Split)
3/65%
3/70
3/75
C) Sn grip deads w Pause @ knee
(Pause going up only, no lockout at top)
4/90% of snatch
4/95
4/100
D) 4rds not for time
10-DB hammer curls ea arm
10-DB press (seated)

Friday, January 23, 2015

Posted: January 23, 2015 by jmdimitri in WOD

AMRAP 8
5 Deadlifts (75/115)
5 Hang Power Cleans (75/115)
5 Front Squats (75/115)
5 Push/Split Jerks (75/115)

Rest 5 min

4 RFT
10 Toes To Bar
10 Burpees
10 KBS (35/55)
10 Alt Pistols (R=1, L=2)

2015/01/img_4494.jpg
—————————————-
Oly (6pm)
A) Low Hang Snatch
4@70%
2/2@75
2@80
B) Clean
3@70%
3@70
2/2@75
2@80
C) Snatch PP
6×4@80% of snatch
D) In the hole Fr squat

(Maintain back tension throughout movement)
5×2@80% of clean

Thursday, January 22, 2015

Posted: January 22, 2015 by jmdimitri in WOD

HSn+SnBal+Sn=1
1@65%
1@70%
1@75%
2@80%

“Loredo”
6 RFT
24 Squats
24 HR Push-ups
24 Walking lunge steps
400m run

2015/01/img_4496.jpgU.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.