Archive for July, 2017

Oly 7/31-8/4

Posted: July 31, 2017 by jmdimitri in WOD

Mon
1) Cln double

E2MOM 16

70,75,80,75,80,85,80,80

2) BS 20min

Find 6RM

3) 3 Supersets

8-Deficit RDL 70-75% of cln

8-strict T2B

Wed 

1) BN Jerk E2MOM 12

6×2/75,75,80,85,90,85

2) Sn Pull

5×3/work up to 100% for last 2 sets

3) Jerk grip OHS

5×3/AHAP position>load

Fri

 1) Sn dbls E2MOM 14

70,75,80,75,80,85,80

2) DL 15min

Find 4RM

3) Sn Press 15min

Find 6RM

Monday, July 31, 2017

Posted: July 31, 2017 by jmdimitri in WOD

EMOM x 10 (5 Rds)

Even – 15 KBS (35/55)

Odd – Max T2B in 40 Seconds (stop at the :40)

“NASTY GIRLS”

3 RFT:

50 Air Squats

7 C2B, Adv 7 Muscle-Ups*

10 Hang Power Cleans (95/135)

Friday, July 28, 2017

Posted: July 28, 2017 by jmdimitri in WOD

For Time:

200m swim/800m run

– Then –

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

KB Swings (35/55)

Goblet Squats 

– Then –

200m swim/800m run

– Then –

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

Push Ups

Sit ups 

– Then –

200m swim/800m run

Thursday, July 27, 2017

Posted: July 27, 2017 by jmdimitri in WOD

3 x 8 Front Squats @65%

5 RFT:

10 C2B

15 WallBalls (14/20)

25m sled pull (90/135) (fwd)

25m sled drag (bkwd) 

200m run/row

Wednesday, July 26, 2017

Posted: July 26, 2017 by jmdimitri in WOD

Teams of 2 complete 2,000m row, switching as needed

For Time:

1 Pwr Clean (95/135), 30 Dubs

2 Pwr Cleans, 30 Dubs

3 Pwr Cleans , 30 Dubs 

…..

10 Pwr Cleans, 30 Dubs

.

Add (1) Power Clean per round

.

Fitness: 

4 RFT

30 air squats

20 Lateral jumps over bar

10 DB Hang Cleans (20/35)

400m run

Tuesday, July 25, 2017

Posted: July 25, 2017 by jmdimitri in WOD

A warm-up serves two major purposes—to enhance performance and prevent injury. 

In other words: DO THE WARM-UP!!

.

BACK SQUAT

10 – 8 – 6 – 4 – 2

.

10 Reps @ 60% of 1RM BS

8 Reps @ 65% 

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

.

For time:

40-30-20-10

HR Push Ups 

Box Jumps (20/24)

Oly 7/24-7/28

Posted: July 24, 2017 by jmdimitri in WOD

Mon

1) HngCln+FS+Jrk EMOM 8

40,50,60,65

2) Work up to 90% 

2×1 in 20 min.

3) BS

3×2/80

3×1/85 *do not increase

Wed 

1) 2HngSn+2OHS E2MOM 10
AHAP in 5 sets

2) Sn push press

Find 8RM

3) Weighted step ups

3×12 total/ 30-45dbs
.

Fri

1) HngCln+Cl+Jrk

E2MOM 10

AHAP in 5 sets (form>load)

2) Back Squat find 8RM

3)Dips

4xMax reps