Archive for November, 2016

Wednesday, November 30, 2016

Posted: November 30, 2016 by jmdimitri in WOD

Build to a heavy Power Clean in 15min

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7 RFT 

7 Power Cleans (95/135)

7 Burpees

Finisher:

Row 1k for time

Oly 

High Hang Power Snatch

3 sets x 3 reps @ 75%

3 rep high hang power snatch from the top of your thigh for 3 sets at 75% of your one rep max snatch. 

High Hang Power Clean

3 sets x 3 reps @ 60-65%

3 rep high hang power clean from the top of your thigh for 3 sets at 60 – 65% of your one rep max clean. 

Push Press

1 set x 5 reps

Work up to a 5 rep max. From the rack or blocks.

Tuesday, November 29, 2016

Posted: November 29, 2016 by jmdimitri in WOD

Emom 6

8 OHS (65/95) or 50% of your 1RM

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3 sets:

AMRAP 4 min

10 Box Jumps (20/24)

10 KB Swings (35/55)

10 Pull Ups
*rest 1 min b/t sets

Monday, November 28, 2016

Posted: November 28, 2016 by jmdimitri in WOD

Emom 10

Even: 10 Thrusters (55/75)

Odd: 30 Dubs 

20min amrap 

30 Deadlifts (95/135)

30 Push Ups

30 Wall Ball (14/20)

200m run/row 


Oly 7pm 

Power Snatch

3 sets x 2 reps @ 75%

75% of your one rep max snatch

Power Clean

1 set x 3 reps

Work up to a 3 rep max

Jerk

3 sets x 2 reps @ 80%

80% of your one rep max jerk

Friday, November 25, 2016

Posted: November 25, 2016 by jmdimitri in WOD

For time:

400m run

90 air squats 

400 m run 

70 kbs 

400m run

50 wall balls (14/20)

400m run 

30 pull ups 

400m run

10 wall walks

Oly 6pm

Power Snatch and Snatch

2 sets x 1+1 reps @ 80%

1 power snatch + 1 snatch from the floor for 2 sets at 80% of your one rep max snatch.

Snatch

2 sets x 1 rep @ 85%

85% of your one rep max snatch.

Clean and Jerk

2 sets x 1 rep @ 85%

85% of your one rep max clean and jerk.

Wednesday, November 23, 2016

Posted: November 23, 2016 by jmdimitri in WOD

We will be closed Thanksgiving Day, please join us for a 5k for charity http://www.mtoliverunningtofeedthehungry.org. We will resume regular class schedule Friday at 8am. 
2 RFT

200m run

25 KBS

200m row

25 Walking Lunges 

200m run

25 AbMat Situps

200m row

25 Sledge Hammers 

200m run

25 Pullups

200m row

25 Box Jumps

Tuesday, November 22, 2016

Posted: November 22, 2016 by jmdimitri in WOD

3 RFT: 

12 Push Press (65/95)

8 Bar Facing Burpees

12 Sumo DLHP (65/95)

8 Bar Facing Burpees

400n run 

Monday, November 21, 2016

Posted: November 21, 2016 by jmdimitri in WOD

3 sec in the hole Pause Front Squats 

5 x 3, work from 60-70% Rest 3 minutes

4 RFT

400m run

10 Power Cleans (95/135)

15 Push-ups

20 Box Jumpā€‹

ā€‹

Danny Marks hitting a bench PR of 355#

—————–

Oly 7pm 

Power Snatch

3 sets x 2 reps @ 75%

75% of your one rep max snatch.

Power Clean

1 set x 3 reps

Work up to a 3 rep max.

Jerk

3 sets x 2 reps @ 80%

80% of your one rep max jerk

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