Archive for September, 2015

Wednesday, September 30, 2015

Posted: September 30, 2015 by jmdimitri in WOD

2 RFT

50 Front Rack Lunges (65/95)

100 Dubs (50 Attempts)

20 T2B

400m run

———————————

Oly 7pm

BB warmup

1) Cln+HngCln for two waves

70,75,80,85%

2) Split Jerk

6×2/70,75,80,85,85,85%

3) FS

4×3/5RM

Last call for Warrior Dash Shirts!

Posted: September 29, 2015 by jmdimitri in WOD

Message Jeannie ASAP 

Register if you haven’t already

https://www.warriordash.com/location/2015-warrior-dash-louisiana/

Tuesday, September 29, 2015

Posted: September 29, 2015 by jmdimitri in WOD

E2MOM for 10 minutes ( 5 sets):
Hang Snatch + Sn Balance + Snatch

.

5 RFT

10 Alt DB Snatches (35/55)

200m run

10 Ring Dips

Monday, September 28, 2015

Posted: September 28, 2015 by jmdimitri in WOD

FS (20min)
3×7@70%

1×3@85%


5RFT

7 Thrusters (55/75)

7 Pull ups

7 Burpees

—————————-

Oly 7pm

BB warmup

1) Snatch

6×2/ work up to 80% then

3×1/85+

2) Hng Cln

4×3/work up to 75% then

3×1/85%

3) BSX20/+5#

 Pensacola Beach Brawl 2015 

Friday, September 25, 2015

Posted: September 25, 2015 by jmdimitri in WOD

10 RFT

50m swim/200m run

10 Goblet Squats (35/55)

10 KBS 

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Oly 6pm

BB warmup

1) 3pos Cln *top down

5/65

5/70

5/75

2) Sn Bal

3) OHS *2sec pause

5×2/work up to 85% of Sn

  

Thursday, September 24, 2015

Posted: September 24, 2015 by jmdimitri in WOD

8 Sets: (20min)

Split Jerk

-(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

*Build over the course of the 8 sets.

.

For time:

10-8-6-4-2

Power Cleans (95/135)

HSPU

200m run  

.

Fitness Option:

Sub Bent Row for PC (75/115)

 

Wednesday, September 23, 2015

Posted: September 23, 2015 by jmdimitri in WOD

4 RFT 

20 Alt Barbell Lunges (65/95) (front OR back rack)

10 T2B

20 Box Jumps (20/24)

200m Run

——————————————-

Oly 7pm 

BB warmup

1) 3pos Sn *top down

5/65

5/70

5/75

2) Sn DL *pause @knee

3×3/95,100,105%

3) Jerk from split

3×2/AHAP w control

4) FS find 5RM then 90% for max reps