Archive for March, 2016

Thursday, March 31, 2016

Posted: March 31, 2016 by jmdimitri in WOD

Deadlift
5 X 2

.

For time:

21-15-9

Deadlift 

Push Press 

Box Jumps (20/24)

T2b 

200m run

**weight: (65/95), Adv (85/125), use 1 bar for WOD    

Wednesday, March 30, 2016

Posted: March 30, 2016 by jmdimitri in WOD

Overhead Squat –
5×2

.

3 RFT:

400m run

30 Air Squats 

30 HR Push ups

30 Straight Leg AbMat Sit-ups

25m Bear Crawl  

 

Oly 7pm

Warmup 

HipSn+OHS+SnBal=1

4×1/bar,50,60,70%
1) E2MOM20 Sn doubles to max

*10 sets 

1a) 3×1/2RM

2) E2MOM10 FS

5RM in 5 sets

2a) 3×2/5RM

Tuesday, March 29, 2016

Posted: March 29, 2016 by jmdimitri in WOD

10 Min EMOM
3 Power Cleans (95/135)

.

“Fast Break”

5 Rounds of 3:00 On/1:00 Off:

200 Meter Run

15 Wallballs (14/20)

Max KBS (35/55) Adv (55/70) in time remaining.

*Score is total KBS 

 

Monday, March 28, 2016

Posted: March 28, 2016 by jmdimitri in WOD

Front Squats

4 X 7, AHAP 

5 RFT 

20 Alt KB/DB Lunges (25/55)

-1 in ea hand 

10 C2B, (Adv – 5 MU)

20 Lateral Paralette jumps

200m run   

  

Friday, March 25, 2016

Posted: March 25, 2016 by jmdimitri in WOD

“Nancy”.

5 RFT

400m run

15 OHS (65/95)

.

Endurance Option:

6 rds

400m run

10 shoot throughs

20 air squats 

————————

Oly 6pm  

1) SnPull+Sn

6×1/wave up to 80% for last 2 sets

2) Jerk from split

5×2/ 60,65,70,75,75

3) FS w pause

*posture over load

5×2/work up to med/heavy load

 

Thursday, March 24, 2016

Posted: March 24, 2016 by jmdimitri in WOD

Deadlift5 X 2 @80%

.

20 Min AMRAP

50 Dubs/25 attempts

10 Power Clean (75/115), Adv(105/155)

10 T2B (V-Ups)

50m farmers carry (35/55)

200m run 

  

Wednesday, March 23, 2016

Posted: March 23, 2016 by jmdimitri in WOD

21-18-15-12-9-6-3

Thrusters (65/95)

Bar Facing Burpees

Adv : 200m run between sets

———————————-

Oly 7pm 

1)Hng Cln+FS+Jerk

4×1/Bar,50,60,70

2)CnJ

Find 2RM (20min)

3)OHS
4×2/85% of Sn