Archive for October, 2015

Friday, October 30, 2015

Posted: October 30, 2015 by jmdimitri in WOD

Deadlift (20min)

5 X 2

*Work up to 80% of 1RM

3 RFT:

400m Run

15 T2B

20 Alt Pistols

25m OH Walking lunges (15/25)

25m plate push 

———————–

Oly 6pm

BB warmup

1) Hip Sn+Sn No footwork

5×2/ work up to 75-80% 

2) PPress from split 

4×3/AHAP with control

3) OHS

4×3/75,80,85,85% of Sn

 

Thursday, October 29, 2015

Posted: October 29, 2015 by jmdimitri in WOD

8 sets: Push Jerk + Split Jerk (20min).

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

.

100 Dubs/ 1/2 dub attempts or 2xsingles

10 Hang Power Cleans (105/155)

80 Dubs

8 HPC (105/155)

60 Dubs

6 HPC (105/155)

40 Dubs

4 HPC (105/155)

20 Dubs

2 HPC (105/155)

Fitness Option:

100 Dubs

20 Alt DB/KB Lunges (35/55)

80 Dubs

16 Alt DB/KB Lunges

60 Dubs

12 Alt DB/KB Lunges

40 Dubs

8 Alt DB/KB Lunges

20 Dubs

4 Alt DB/KB Lunges

  

Wednesday, October 28, 2015

Posted: October 28, 2015 by jmdimitri in WOD

7 RFT

200m run

12 Wall Balls (14/20)

12 Alt Renegade Rows (ttl)

12 V-Ups

*Choose any DB wt for renegade rows 

————————————

Oly 7pm

BB warmup

1) CnJ

Warmup to 80% then

5×2/85 increase on 5&6 if no misses 

2) Snatch recovery 

4×2/ work up to 90-100% of Sn

3) FS

5×5/+5# from last week

   

Tuesday, October 27, 2015

Posted: October 27, 2015 by jmdimitri in WOD

7 sets (20 min)

1 Hang Power Snatch + Snatch

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15 min AMRAP:

10 Deadlift (135/185)

10 Burpees over bar

10 C2B (Adv -5 MU)  

Monday, October 26, 2015

Posted: October 26, 2015 by jmdimitri in WOD

Front Squat (20min)3 X 5 @ 75%

1 X 1 @ 90%

.

12 min AMRAP

10 KBS (35/55)

10 Box Jumps (20/24)

10 KB Alt Lunge (hold 1 KB any way) 

—————————–

Oly 7pm

BB warmup

1)Snatch (30 min)

Warm up to 80% then

5×2/85% *increase on 5&6 if no misses

2)Cln lift off (stop @knee)

3×3/100,105,110%

3)BS

5×5/75% 

Friday, October 23, 2015

Posted: October 23, 2015 by jmdimitri in WOD

3 RFT

800m run

15 Paralette dips

15 Deadlifts (155/225)

15 Air Squats 

* keep hips aligned with hands on dips, hands should not be behind hips

———————-

Oly 6pm

BB warmup

1)Split Jerk 

6×2/ work to max dbl for the day

2)Slow pull to knee Clean+Hng Cln

4×3/work to heavy triple 

3) OHS

5×3/80% of Sn

 

Thursday, October 22, 2015

Posted: October 22, 2015 by jmdimitri in WOD

7 sets:

 Push Jerk + Split Jerk

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For time:

20 Sumo Deadlift High Pulls (65/95)

20 Push Presses

20 T2B

20 Overhead Squats

20 Front Squats

***EMOM 5 HR push-ups