Archive for March, 2017

Friday, March 31, 2017

Posted: March 31, 2017 by jmdimitri in WOD

4 RFT

400m run

5 Parallette Shoot Through w/push-up

50m sled pull (90/135) 

50m Broad Jumps 

10 Push Press (75/115)

Oly 6pm

1) Snatch 

2x 3@   75% 

2 x 2@   80% 

2x 1@   85%     

2) cln&jrk

 3 x 1@ 70% 

3 x 1@   75% 

2 x 1@   80% 

2 x 1@   85% 

3) front sqt

3 x 4@ 85% 

   

Thursday, March 30, 2017

Posted: March 30, 2017 by jmdimitri in WOD

Emom 24 (6 sets) 

-min 1: 7 Deadlift (155/225)

-min 2: 10 Box Jump Overs (20/24)

-min 3: 10 Alt Pistols

-min 4: 9/12 cal 

Wednesday, March 29, 2017

Posted: March 29, 2017 by jmdimitri in WOD

Emom 10

Even: 5 FS (75/115), Adv (95/135)

Odd: 30 Dubs/15 attempts/60 singles

4 RFT 

20 Alt Barbell Lunges (65/95) (front OR back rack)

15 T2B (V ups)

10 HSPU 

200m Run

——————————————-

Oly 7 pm

4 RFT
400m run
25 Box Jumps (20/24)
25 KBS (35/55)
50m sled pull (75/115)
Best of Luck to you Carl!! 
————————–
Oly 7pm

1) PSn + HSn

3 @70% 

3 @ 75% 

3 @ 80% 

2) Snatch balance

2 x 3@ 70% 

2 x 2@ 75% 

2 x 1@ 80%         

3) back Squat

3 x 5@ 75% 

Tuesday, March 28, 2017

Posted: March 28, 2017 by jmdimitri in WOD

3 RFT :

30 Wall Balls (14/20)

30 AbMat SitUps 

400m run

30 Hang Pwr Cleans (75/115)

15 Burpees

Monday, March 27, 2017

Posted: March 27, 2017 by jmdimitri in WOD

4 RFT

400m run

25 Box Jumps (20/24)

25 KBS (35/55)

50m sled pull (75/115)

Best of Luck to you Carl!! 

————————–

Oly 7pm

1) PC+HC

3 @70% 

3 @ 75% 

3 @ 80% 

2) rk jerks (Split)

3 x 3@ 70% 

2 x 2@  75% 

2 x 2@   80%         

3) Front Squat

3 x 5@ 75% 

Friday, March 24, 2017

Posted: March 24, 2017 by jmdimitri in WOD

For time:

50 Mtn Climbers

22 Russian KBS (35/55), Adv (55/70)

22 Alt Pistols

50 Mtn Climbers

16 Russian KBS 

16 Alt Pistols

50 Mtn Climbers

10 Russian KBS 

10 Alt Pistols

.

*Scaled pistols= Goblet Squats

Finisher : 

Dumbbell Rows 3×20

Hollow Rocks 3×10

Arch Rocks 3×10

——————

Oly 6pm 

1) PS+Sn Bal+HS+Sn 

2 x 1@ 65% 

2 x 1@  70% 

2 x 1@   75% 

2) Sn bal

2 x 3@ 70% 

2 x 3@   75% 

3) back sqt

3 x 6@ 75% 

4) Clean Pulls

2 x 5@ 110% 

Thursday, March 23, 2017

Posted: March 23, 2017 by jmdimitri in WOD

For time: 

21-18-15-12-9-6-3

RDL (85/115)

Lateral jumps over bar 

Straight Leg AbMat Sit-ups 

200m run