Archive for April, 2015

Thursday, April 30, 2015

Posted: April 30, 2015 by jmdimitri in WOD

Emom8

6 Deadlifts (95/135) + 6 pistols (total)

**Sc pistols to box

.

5 RFT

200m Run

5 Deadlifts (155/225)

5 C2B, (Adv+-MU), (Adv-Bar MU)

5 HSPU



Wednesday, April 29, 2015

Posted: April 29, 2015 by jmdimitri in WOD

7 RFT

7 OHS (65/95)

50m Farmers Carry (35/55)

200m run



Oly (7pm) 

1)*No feet- Hip Sn+Sn drop

3/60

2/70

1a) Snatch

2/83%

2/87

1/93

2)*Rack-2sec pause in dip-power jerk

5×2/start 80% finish 90%

3) Back squat 

20/  +5# from last set

4) DB RDL

4×5 AHAP with control

Tuesday, April 28, 2015

Posted: April 28, 2015 by jmdimitri in WOD

Power Clean

6 x 1

.

15 Min AMRAP

20 Dubs/60

20 Power Clean (75/115)

10 Burpees

10 T2B / V-Ups



Monday, April 27, 2015

Posted: April 27, 2015 by jmdimitri in WOD

Front Squat

4 x 3 AHAP

.

Fight Gone Bad

3 Rds, 1 min/station, 1 min rest after ea rd 

Wall Balls (14/20)

KB Sumo DL Highpulls (55/70)

Box Jumps (20/24)

Push Press (55/75)

Row for Calories 

**Score is Total Reps for 3 Rds



Oly (7pm)

1) 2sec Pause in dip Jerk

5×2/75% increase ea set (finish @ 85-90%)

2) Hip Sn+Sn 

*no feet

3×3/70%

2×2/75

2×1/80

3) Back squat

20/ +5# from last set

4) 4 Supersets

10-bent row AHAP (with control)

10-plyo pushups to plate 

Friday, April 24, 2015

Posted: April 24, 2015 by jmdimitri in WOD

10 rds

50m swim (Adv-100m)

10 Goblet Squats (35/55)

10 KBS

.

Or

.

10 rds

200m run

10 Ball Slams (10/20)

10 Jumping lunges Ea



———————————————–

Oly (6pm)

1) PwrCln+hang cln+PwrJerk

3/60

3/65

2/70

1a) Clean

2×1/75

2) Sn Gr Ppress

5×4/65% of Sn

3) Back Squat

20/+5# from last set

Swim wods

Posted: April 23, 2015 by jmdimitri in WOD

Weather Permitting we will start our swim wods tomorrow!!! 

You always have the option not to swim, BUT if you dislike swimming that usually means you SHOULD swim.

Thursday, April 23, 2015

Posted: April 23, 2015 by jmdimitri in WOD

5 sets:

Pwr Sn + Sn Bal + Snatch

Start @65% of Snatch

.

5 RFT 

8 Shoot thrus**

12 Alt DB Snatch (35/55)

8 T2B

.

**Scale for shoot thrus = 8 Parallette dips + 8 HR push-ups 

Tracey Powell



Sarah Lore



Kirsten Behler

Dino Behler



David Steudlin



Paul Graff