Archive for January, 2016

Friday, January 29, 2016

Posted: January 29, 2016 by jmdimitri in WOD

For time:

800m run

50 AbMat Sit-ups

25 Hang Power Cleans (65/95)

400m run

40 AbMat Sit-ups

20 Bent Row (65/95)

400m run

30 AbMat Sit-ups

15 RDL (65/95)

400m run

20 AbMat Sit-ups

10 OH Squats (65/95)

400m run

10 AbMat Sit-ups

5 Front Squats (65/95)

800m run  

 Oly 6pm

1)Sn Pull+Sn+OHS (20min)

5×1/build up to max set then -10%x2 

2)Cln Pull+Clean+ 2Jrks (20min)

5×1/work up to max set then -10%x2 

3)OHS *2sec pause

4×2/75% of Sn

4) 3 supersets

10-weighted sit-ups

10-RDL*light

Thursday, January 28, 2016

Posted: January 28, 2016 by jmdimitri in WOD

8 RFT
8 Alt Pistols

8 T2B 

8 HSPU 

200m row/run

.

Scale options:

Pistols- (Sc-candlesticks, banded pistols, pistol to box)

T2B- (V ups/Knee ups)

HSPU – (DB Push press)

.

Finisher:

3 rds not for time

10 sprinter crunches

20 straddle leg raises 

 

 

Wednesday, January 27, 2016

Posted: January 27, 2016 by jmdimitri in WOD

10 RFT 

10 Wall Balls

10 HR push-ups 

10 Box Jumps (20/24)

  
Oly 7pm

Tuesday, January 26, 2016

Posted: January 26, 2016 by jmdimitri in WOD

Clean (power or full) -20min

Warmup to 2/70% then:

    2/75%

    2/80

    1/85

    1/90

    1/95

    1/98

    1/103%

.

5 RFT

50 Dubs/25 attempts 

25 KBS (35/55)

25 KB SDLHP  

 

Monday, January 25, 2016

Posted: January 25, 2016 by jmdimitri in WOD

Back Squat 1 RM (20 min)

.

25-20-15-10

Burpees

Pull-ups

200m run/row

——————————–

Oly 7pm

Workout1

1)Snatch 

Warmup to 2/70% then

2×2/75

2/80

2/85

2)C&J

Warmup to 2/70% then

2×2/75

2/80

2/85

3)FS 

5×5/60% of cln 

50paces OHL/75-55#

Friday, January 22, 2016

Posted: January 22, 2016 by jmdimitri in WOD

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Power Snatch (65/95)

C 2 B

Alt pistols

200m run

.

Fitness:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

DB Bent Row

DB Alt Lunges

Ring Rows

200m run

————————————-

Oly 6pm 

1)Sn Pull+Sn+OHS

5×1/build up to max set then 

2/-10%

2)Press from split

4×3/build to heavy set

3)OHS *2sec pause

4×2/75% of Sn

 

Thursday, January 21, 2016

Posted: January 21, 2016 by jmdimitri in WOD

Deadlift

5 X 2 @80%

.

5 X 3 minute rounds with a 1 minute rest between of:

1 min max sit-ups

1 min max HR push-ups

1 min max calorie row

1 min rest