Archive for April, 2016

Friday, April 29, 2016

Posted: April 29, 2016 by jmdimitri in WOD

AMRAP 20
Up Ladder of:

Single Arm DB Snatch (R + L=2)

T2B

Single Arm DB Row (R + L=2)

200m run

.

*

2 Sn + 2T2B + 2DB Row + Run

4 Sn + 4T2B + 4DB Row+ Run

6 Sn + 6T2B + 6DB Row+ Run  

8 …………

.

**DB weight:

Rx. (20-25/40-45), 

Adv (35-40/55-65)

.

Finisher:

6 X 100m sprints 

-rest during walk back to start 

  

Oly 6pm

1) CnJ 

Warm up to 80% then three waves

4×1/85,90,93,95

2) Sn Pull

4×3/95,95,100,100

3) BS

5×3/80

2×2/85

Thursday, April 28, 2016

Posted: April 28, 2016 by jmdimitri in WOD

Deadlift
Warm up to 80% of your 3RM

Then do: 6 X 3

.

5 RFT

7 Deadlifts @50% of 1RM

14 Box Jumps (20/24)

21 V ups

200m row 

  

Wednesday 4/27/16

Posted: April 27, 2016 by jmdimitri in WOD

  

Wednesday, April 27, 2016

Posted: April 27, 2016 by jmdimitri in WOD

15 min AMRAP
20 OHL (35/45)

15 Back Squats 

10 Burpees

**Do not drop empty bars** 

.

—5 min Rest—

.

5 RFT

30 Dubs/ 15 attempts

15 Paralette Dips

10 pull-ups 

  

Oly 7pm

1) CnJ

3×2/70,75,75

3×1/80

2) OHS

3×3/70,75,80% of Sn

3×1/Sn Opener weight 

Tuesday, April 26, 2016

Posted: April 26, 2016 by jmdimitri in WOD

Strict Press
Warm up to 80% of your 3RM

Then do: 6 X 3

.

For Time & Load:

Complete Ascending Ladder
8 Rds:

8 Cleans (full or Pwr) 

15 Wall Balls (14/20)

.

Clean Loads:
1) 55/75

2) 65/95

3) 75/115

4) 85/125

5) 95/135

6) 105/155
7) 115/185

8) 125/205

.

*Take your time loading weights properly. Do not continue to add 10# plates, take the time to remove lighter weights and replace with 25s, 35s, etc. 
**If you can not complete the load list maintaining good form, complete 8 rds total of 8 cleans/15 wall balls.
*** Score is highest weight completed & time

Fitness Option:

7 RFT:

7 DB Bent Row (25/45)

14 WallBalls (14/20)

Monday, April 25, 2016

Posted: April 25, 2016 by jmdimitri in WOD

Front Squat 
Warm up to 80% of your 3RM

Then do: 5 X 4

.

3 Rounds

800m run

30 KB Swings (70/53)

30 HR Push Ups

———————–

Oly 7pm

1) Snatch

 3×2/70,75,75

 2×1/80

2) FS

3×3/70,75,80% of CnJ 

3×1/CnJ opener weight

  

Friday, April 22, 2016

Posted: April 22, 2016 by jmdimitri in WOD

Emom, 3 Rds
Min 1 – 6-10 Burpee Box Jump Overs

Min 2 – 8-12 Cal AirBike

Min 3 – 5-10 Strict T2B

Min 4 – 10-15 Cal Rower

Min 5 – 10 Push Press (65/95)

Min 6 – 10-15 GHD 

Min 7 – Rest  

 

Oly 6pm

 1) Split Jerk

4×2/work up to 80%

2×1/85%

2) Sn DL w shrug

5×3/90,95,100,105,105+% of Sn

3) OHS

5×2/70,75,80,85,90% of Sn