Archive for January, 2017

Tuesday, January 31, 2017

Posted: January 31, 2017 by jmdimitri in WOD

Strict Press

20 min to find your 3 RM

-then complete 1 set max reps (to failure) @90% of 3RM

-Your 3RM should be ~92% of 1RM

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2RFT:

15 burpee box jump overs (20/24)

15 C2B

15 HSPU

400m Run

Monday, January 30, 2017

Posted: January 30, 2017 by jmdimitri in WOD

Back Squat20 min to find your 3 RM

-then complete 1 set max reps (to failure) @90% of 3RM

-Your 3RM should be ~92% of 1RM

.

4 RFT

200m run/row

10 RDL (55/75)

200m run/row

3 Bear Complex

200m run

10 HR Push-ups 

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*Adv: (75/115)

** Use same barbell/wt for entire WOD

***1 rep Bear Complex =

Power Clean

Front Squat

Push Press

Back Squat

Push Press Annalise Moore 

1st Place Teens

The Fittest Games 10, Austin, TX

Oly 7pm

1)Snatch 
Warmup to 2/75% then

2×2/80

2/85

2/90

2)C&J

Warmup to 2/75% then

2×2/80

2/85

2/90

Friday, January 27, 2017

Posted: January 27, 2017 by jmdimitri in WOD

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Power Snatch (55/75)

C 2 B

Alt pistols

200m run

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Fitness:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

DB Bent Row

DB Alt Lunges

Ring Rows
200m run

————————————-

Oly 6pm 
1)Sn Pull+Sn+OHS

5×1/build up to max set then 

2/-10%

2)Press from split

4×3/build to heavy set

3)OHS *2sec pause

4×2/75% of Sn

Thursday, January 26, 2017

Posted: January 26, 2017 by jmdimitri in WOD

Deadlift 

5@ 65% of 5RM

5@ 75% of 5RM

5@ 80% of 5RM

5@ 85% of 5RM

5@ 90% of 5RM

In Teams of 2 For time:

16 Alt Rds (8 ea)

30 Dubs /60 singles/15att

6 Burpees over bar

6 Deadlifts (135/185)

* Individuals complete 8 Rds

Wednesday, January 25, 2017

Posted: January 25, 2017 by jmdimitri in WOD

For Time:

60 Wallballs (14/20)

60 Box Jumps (20/24)

800m run

40 Wallballs 

40 Box Jumps 

400m run

20 Wallballs 

20 Box Jumps 

 200m run 

———————

Oly 7pm

1)Sn Pull+Sn+OHS 

5×1/build up to max set then -10%x2 

2)Cln Pull+Clean+ 2Jrks 

5×1/work up to max set then -10%x2 

3)OHS *2sec pause

4×2/75% of Sn

Tuesday, January 24, 2017

Posted: January 24, 2017 by jmdimitri in WOD

Strict Press

5@ 65% of 5RM

5@ 75% of 5RM

5@ 80% of 5RM

5@ 85% of 5RM

5@ 90% of 5RM

21-15-9

OHS (65/95)

T2B (Sc- Knee Ups/ V ups)

400m run

Monday, January 23, 2017

Posted: January 23, 2017 by jmdimitri in WOD

Back Squat

5@ 65% of 5RM

5@ 75% of 5RM

5@ 80% of 5RM

5@ 85% of 5RM

5@ 90% of 5RM

For Time:

100 Power Cleans (95/135)

* Every min perform 5 Burpees until 100 PC are performed 

** scale: weight & #burpees

Oly 7pm

1)Snatch 

Warmup to 2/70% then

2×2/75

2/80
2/85

2)C&J

Warmup to 2/70% then

2×2/75

2/80

2/85