Archive for May, 2016

Tuesday, May 31, 2016

Posted: May 31, 2016 by jmdimitri in WOD

For time:
18-15-12-9-6-3

RDL (95/135)

HSPU (Sc -DB PP) 

V-ups

30 Dubs/15 attempts  

200m run/row  

 

Memorial Day Schedule 

Posted: May 29, 2016 by jmdimitri in WOD

We will have a regular schedule on Monday, Memorial Day, so that everyone has the opportunity to do thisWod honoring Lieutenant Michael Murphy.  

 We will have multiple scaling options available.

—————-

Oly 7pm 

1) Sn BK+OHS
4×1/bar,45,55,65
2) Sn Doubles E2MOM10 (5sets)
75,80,85,85
2a) Sn 
3×1/87,93,95
3)FS *Skip if FS done in CF
5×4/80-85%
*1:00 rest then

Friday, May 27, 2016

Posted: May 27, 2016 by jmdimitri in WOD

For Time:
800m run/200m swim

20 Alt DB Snatches (10-25/35-55)

20 HR push-ups 

400m run/150m swim

20 Alt DB Snatches

20 HR push-ups

400m run/150m swim

20 Alt DB Snatches

20 HR push-ups

200m run/100m swim 

 

Oly 6pm

Workout3

1) Sn Bal

5×2/70,75,80,85,90

2) Cln Pull

5×3/90,95,100,105,100% of Cln 

3) OHS

5×2/80-95% of Sn

4) Good mornings

5×4/med-hvy

 

Thursday, May 26, 2016

Posted: May 26, 2016 by jmdimitri in WOD

Deadlift
20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@100%

1@100%+

.

6 RFT

8 T2B

9 KBS (35/55)

10 Deadlifts (135/185) 

 

Wednesday, May 25, 2016

Posted: May 25, 2016 by jmdimitri in WOD

2 Rds:
200m run

100 walking lunges -total

200m run

25m sled pull forward

25m sled pull backward

200m run

100 jumping squats

200m run

50m burpee broad jumps 

 

Oly 7pm

1)Hng Cln+FS+Squat jerk *pause in dip & in Catch                   (7:00-7:15)

4×1/bar,40,50,60    

2) CnJ dbls E2MOM10 (5sets)   (7:15-7:30)

70,75,80,85,80       

2a) CnJ                    (7:30-7:40)

3×1/85,90,93       

3)BS                        (7:45-8:00

5×4/75-80%

1×6/65-70%

Tuesday, May 24, 2016

Posted: May 24, 2016 by jmdimitri in WOD

Strict Press
20 min to find 1 RM
– work in singles or doubles to 85%, then singles to 105% 


12 min amrap

1 Power Clean 105/155**

10 dubs

10 Ab mat Situps

2 Power Clean 105/155

10 dubs

10 Ab mat Situps

3 Power Clean 105/155

10 dubs

10 Ab mat Situps

4 Power Clean 105/155

10 dubs

10 Ab mat Situps…..
**or ~80%

  
 

Monday, May 23, 2016

Posted: May 23, 2016 by jmdimitri in WOD

Front Squat –

20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@100%

1@100%+

7 RFT

7 Pull ups

14 Box Jumps (20/24)

50m sprint 

 

Oly 7pm

1) Hip Sn+Sn BK+OHS

4×1/bar,40,50,60

2) Sn Doubles E2MOM10 (5sets)

70,75,80,85,80

2a) Sn 

3×1/85,90,93

3)FS *Skip if FS done in CF

5×4/75-80%

*1:00 rest then

3a)BS 

1x Max reps/last FS weight

4) In the hole FS *Complete only if skipping (3)

4×2/70% of Cln