Archive for June, 2017

Friday, June 30, 2017

Posted: June 30, 2017 by jmdimitri in WOD

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

KB SDLHP (35/55)

KB Russian Twist 

50m swim/200m run

Thursday, June 29, 2017

Posted: June 29, 2017 by jmdimitri in WOD

For time:

75 Dubs/150 singles

35 Russian KBS (55/70)

50 Dubs/100 singles

25 Russian KBS 

25 Dubs/75 singles

15 Russian KBS 

 —Rest 3 minutes, Then:

3RFT

20 burpees

20 Alt Lunges 

Wednesday, June 28, 2017

Posted: June 28, 2017 by jmdimitri in WOD

For time:

200m run

60 WallBalls (14/20)

200m run

40 Pull-ups

200m run

20 Back Squats (75/115)

200m run

.

Finisher:

3 Rds Not for time

10 Barbell Rollouts

10 GH Raise

10 DB Floor Press

Tuesday, June 27, 2017

Posted: June 27, 2017 by jmdimitri in WOD

Push Press

4 x 3, ascending 

4 RFT

10 HSPU (DB Press) 

10 OHS (55/75)

1 Rope Climb (Sled pull hand over hand) 

200m run 

Oly June 26-30

Posted: June 26, 2017 by jmdimitri in WOD

Mon-
1) Hip Sn+ Sn+OHS
4×1/bar,40,50,60

2) 3 Pos Snatch*bottom up E2MOM12

6×3/ 75

3)FS

3×10/55%

——–

Wed 

1)Hng Cln+FS+squat jerk
4×1/bar,40,50,60

2) 2 Cln+1jerk=1 E2MOM12

6×1/70-75%

3) BS

3×10/65-70%

——–

Fri

1) Rack jerk

6×2/50,60,65,70,70,70

2) Sn Pull

5×3/75% of Sn

3) OHS

5×5/75% of Sn

Monday, June 26, 2017

Posted: June 26, 2017 by jmdimitri in WOD

E2mom 12

Clean + Front Squat (6 sets)

-Take 65% of your current 1RM and complete a set every 2:00, 

.

1 SC + 5 FS

2 SC + 4 FS

3 SC + 3 FS

4 SC + 2 FS

5 SC + 1 FS

6 SC

.

For time: 

5-10-15-20

Burpees

50m farmers carry (35/55)

Box Jumps (20/24)

200m run

Friday, June 23, 2017

Posted: June 23, 2017 by jmdimitri in WOD

For time: 

20-18-16-14-12-10-8-6-4-2

Alt DB Snatch (20-35/35-55)

HR push-ups 

50m swim/200m run

Oly 6pm 

AMRAP 20

Up Ladder of:
Single Arm DB Snatch (R + L=2)
T2B
Single Arm DB Row (R + L=2)
200m run
.
*
2 Sn + 2T2B + 2DB Row + Run
4 Sn + 4T2B + 4DB Row+ Run
6 Sn + 6T2B + 6DB Row+ Run  
8 …………
.
**DB weight:
Rx. (20-25/40-45), 
Adv (35-40/55-65)
.
Finisher:
6 X 100m sprints 
-rest during walk back to start 
  
Oly 6pm
1) CnJ 

Warm up to 80% 

4×1/85,90,93,95

2) Sn Pull

4×3/95,95,100,100

3) BS

5×3/80

2×2/85