Archive for December, 2016

Friday, December 30, 2016

Posted: December 30, 2016 by jmdimitri in WOD

For Time:

14-12-10-8-6-4-2

Alt DB Snatch (35/55)

Box Jumps (20/24)

T2B

200m run/row

Finisher: 

3 Rds 

20 Banded Straight Arm Lat Pulldowns 

20 Alt DB Lunges 


Oly 6pm

Snatch

2 sets x 1 rep @ 80%

80% of your one rep max snatch.

.

Clean and Jerk

1 set x 2+2 reps @ 80%

2 cleans + 2 jerks. 80% of your one rep max clean and jerk.

.

Clean High Pull

3 sets x 2 reps @ 105%

105% of your one rep max clean.

Thursday, December 29, 2016

Posted: December 29, 2016 by jmdimitri in WOD

Partner Workout

20 Rds (10 ea) 10/15 Cal Row

20 Rds (10 ea) 10 Deadlifts (95/135)

20 Rds (10 ea) 10 burpees

**Individuals: do 1/2 Rds with 0:30 rest btw Rds 

Scale:

Rds, Reps and/or weight

Wednesday, December 28, 2016

Posted: December 28, 2016 by jmdimitri in WOD

For Time:

100 Dubs/25 Attempts

50 Wall Balls (14/20)

80 Dubs / 20 Attempts

40 Box Jumps (20/24)

60 Dubs/ 15 Attempts

30 Ring Dips/ parrallette

40 Dubs/ 10 Attempts

54 AbMat Sit-ups**

20 Dubs/ 5 Attempts

10 Wall Walks

**54 AbMat Sit-ups for Mia’s Birthday 

Oly 7 pm

Hang Power Snatch + Snatch

1 set x 1+1 reps

1 hang power snatch from knee height + 1 snatch from the floor. Up to daily max.

Hang Power Clean + Clean

3 sets x 1+1 reps @ 70%

1 hang power clean from knee height + 1 clean from the floor for 3 sets at 70% of your one rep max clean and jerk. If you feel good, go up to daily max.

.

Push Press

1 set x 5 reps

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

Tuesday, December 27, 2016

Posted: December 27, 2016 by jmdimitri in WOD

Take 20 Min to est. a heavy (not max):

1 Pwr Clean + 1 Hng Pwr Clean + 1 Jerk 

.

15 min amrap

20 KBS (35/55)

10 Pull ups

200m row

Monday,December 26, 2016

Posted: December 26, 2016 by jmdimitri in WOD

Back Squat (20 min)

3 X 5 @ 70%

2 X 4 @ 75%

Then

1 X 10 @50%

For time:

18-15-12-9-6-3

Front Squats (75/115)

HSPU (Sc -DB PP) 

200m run


Hope everyone had a wonderful Christmas! 

Oly 7pm

Power Snatch

3 sets x 2 reps @ 80%

Power Clean + Jerk

3 sets x (1+1) x2 reps @ 75%

Power Jerk + Jerk

2 sets x 1+1 reps @ 70%

Friday, December 23, 2016

Posted: December 23, 2016 by jmdimitri in WOD

HOLIDAY HOURS:
Sat 12/24: 8 & 9am

Sun 12/25: Closed

Mon 12/26: Regular classes

Sat 12/31: 8 & 9am

Sun 1/1: Closed

.

EMOM 8

12 Russian KBS (55/70)

.

Rest 2 mins

.

EMOM 8

8 Front Squats (75/115)

.

Rest 2 mins

.

EMOM 8

10 Burpee over Bar

Oly 6pm

Snatch

2 sets x 1 rep @ 80%

80% of your one rep max snatch.

Snatch

3 sets x 1 rep

Work up to a 1 rep max.

.

Clean and Jerk

1 set x 2+2 reps @ 80%

2 cleans + 2 jerks. 80% of your one rep max clean and jerk.

Clean and Jerk

3 sets x 1 rep @ 90%

90% of your one rep max clean and jerk.

Back Squat

3 sets x 2 reps @ 85%

85% of your one rep max back squat.

Thursday, December 22, 2016

Posted: December 22, 2016 by jmdimitri in WOD

Back Rack Reverse Lunges

6 x 10/leg

*Complete all 10 on Right then 10 on Left 

.

5 RFT:

200m run

10 T2B

10 Wall Balls (14/20)

10 Hang Power Snatch (55/75) 

Fitness

5 RFT:

200m run/row

10 V ups

10 Goblet squats (25/45)

10 DB Arnold Presses (15/25)