Archive for February, 2017

Mardi Gras Schedule 

Posted: February 27, 2017 by jmdimitri in WOD

Monday

Regular Class Schedule 

Mardi Gras Day:

No Classes 

Monday, February 27, 2017

Posted: February 27, 2017 by jmdimitri in WOD

5 RFT:

20 Ball Slams

30 V ups

40 Air Squats 

200m Run

Friday, February 24, 2017

Posted: February 24, 2017 by jmdimitri in WOD

3 RFT

25 WallBalls (14/20)

25 Straight Leg AbMat Situps 

25 HR Push-ups 

800m run

Thursday, February 23, 2017

Posted: February 23, 2017 by jmdimitri in WOD

Deadlift20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@95%

1@100%+

.

For time: 

18 Alt DB Snatch (35/55)

18 Burpees

200m run

16 Alt DB Snatch

16 Burpees

200m run

14 Alt DB Snatch

14 Burpees

200m run

Wednesday, February 22, 2017

Posted: February 22, 2017 by jmdimitri in WOD

4 RFT:

400m run

20 KBS (35/55)

20 HR push-ups

20 GHD

50m Sled Drag (70/100)


Oly 7pm 

1) Snatch

3 x 3@ 75% 

 2 x 2@80% 

2 x 1@85%    

2) Sn bal

3 x 2@ 80% 

2 x 2@ 85% 

       

Tuesday, February 21, 2017

Posted: February 21, 2017 by jmdimitri in WOD

Strict Press

20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@100%

1@100%+

.

3 RFT 

200m row

15 Hang Pwr Cleans (75/115)

12 Back Rack Reverse Lunges (75/115)

9 C2B

Monday, February 20, 2017

Posted: February 20, 2017 by jmdimitri in WOD

Back Squat

20 min to find 1 RM

– work in singles or doubles to 85%, then singles to 105% 

For time:

Buy in: 75 Dubs/150

4 rds:

12 Deadlifts (135/185)

12 Alt Pistols

Cash out: 75 Dubs/150

*time includes Dubs

.

Fitness:

75 Dubs/150

4 Rds: 

10 DB RDLs (35s/55s)

10 Jumping Squats

75 Dubs/150
Oly 7pm 

1) snatch

  2@75%

   2@80%

   1@85%

   1@90%

2) cln&jrk

2@ 75%

   2@80%

   1@85%

   1@90%