Archive for March, 2015

Tuesday, March 31, 2015

Posted: March 31, 2015 by jmdimitri in WOD

Every 2 min for 16 min (8 sets)

Clean + FS + Jerk

**(This is a squat clean + a FS + push or Split Jerk)

20-15-10-5

Burpees over Bar

Hang Power cleans (95/135)

200m run

.

Fitness Option:

20-15-10-5

WallBall Sit-ups (14/20)

Burpees over ball

200m run





Monday, March 30, 2015

Posted: March 30, 2015 by jmdimitri in WOD

3 RFT

400m run

20 Box Jumps

25 KBS (35/55)

30 Air Squats 

35 Dubs/70 singles

——————————————–

Oly (7pm)

A) Hi-Hang Cln

*Work to heavy double

7×2

B) Sn Bal w/ 2sec Pause in hole

5×2 start @70% & increase

C) Sn grip OHL

5×6(total)/ 50% snatch





15.5

Posted: March 27, 2015 by jmdimitri in WOD



Friday, March 27, 2015

Posted: March 27, 2015 by jmdimitri in WOD

In 15 min:

Hang Clean + Clean/ 6 sets

*rest 60-90 sec btw sets, work to a heavy final set (~80-85% of HC max)

.

“Clean Annie”

50-40-30-20-10

Dubs/ (singles x 2)

AbMat Sit-Ups

10-8-6-4-2

Power Clean (105/155)

.

50 dubs, 50 AbMat, 10 power cleans

40 dubs, 40 AbMat, 8 power cleans

30, 30, 6

20, 20, 4

10, 10, 2

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Endurance/Fitness Option:

Sub KB Box Step Overs (20/45) for Cleans

——————————————–

Oly (6pm)

A) Sn pull+Snatch

3×3/70%

2×2/75

2×1/80

B) Fr Sq+ Jerk

(1+2)5/70% of CnJ

C) Sn drop (no dip)

3×3/65

2×2/70

D) Sn Grip RDL

5×4 AHAP 



Thursday, March 26, 2015

Posted: March 26, 2015 by jmdimitri in WOD

3 Rds NOT for time:

5-10 Ring Dips

6-10 Reverse Hypers

5-10 HSPU 

***Focus on form & efficiency, not speed

Review: Row Technique

For time:

30 calorie row, then, 

4 Rds of:

15 Burpees

15 Pull-ups

15 GHD 

.



Wednesday, March 25, 2015

Posted: March 25, 2015 by jmdimitri in WOD

Snatch 

6 x 3 @70%

.

For time:

Row/Run 400m

50 Thrusters (35/45)

Row/Run 400m

30 Thrusters (35/45)

Row/Run 400m

20 Thrusters (35/45)

****Do not drop empty bars****

————————————-

Oly (7pm)

A) Cln pull+slow neg+Cln=1

4/60

4/70

4/75

B) CnJ

15min to work to heavy triple

C) FS w/ 3sec pause

5×3/65%

D) 4rds

 10-BB rollouts

 15-Heavy KBS



Tuesday, March 24, 2015

Posted: March 24, 2015 by jmdimitri in WOD

Back Squats

5 x 5

.

12 Min AMRAP

200m Run

20 KBS (35/55)

15 Wall Balls (14/20)

10 Box Jumps (20/24)