Archive for August, 2017

Thursday, August 31, 2017

Posted: August 31, 2017 by jmdimitri in WOD

Emom 28 (4rds)
1) 20 KB Elevator drops (35/55)

2) 8 Shoot thrus/15 HR push-ups 

3) 15 GHD/AbMat

4) 10 Alt Pistols/20 air squats

5) 10 Alt DB Snatch (35/50)

6) 9/12 Cal Row

7) 8/12 Cal bike

Wednesday, August 30, 2017

Posted: August 30, 2017 by jmdimitri in WOD

Deadlift

6 x 3, ascending, not max 

4 RFT:

22 KBS (35/55)

22 Alt Lunges 

11 Burpees 

11 C2B

Tuesday, August 29, 2017

Posted: August 29, 2017 by jmdimitri in WOD

DOUBLE-UNDER PRACTICE 

Choose one of the following:

4 Sets of 50 Reps unbroken

5 Sets of 40 Reps unbroken

6 Sets of 30 Reps unbroken

7 Sets of 20 Reps unbroken

8 Sets of 10 Reps unbroken

9 sets of 5 Reps unbroken 

Or 5:00 of Double-Under Practice

Not for time, but aim to rest as little as needed between sets. Only count unbroken sets.

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For time:

3 Rds:

100 Dubs

9 Clean & Jerks (65/95)
3 Rds:

40 AirSquats

6 Clean & Jerks (85/135)
3 Rds:

50 Dubs

3 Clean & Jerks (105/155)
*Rest 2 minutes between workouts.

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Fitness Option:

Row

1000m, 900m, 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m 

1 min rest between

Oly 8/28-9/1

Posted: August 28, 2017 by jmdimitri in WOD

Mon

1) Sn dbls E2MOM 12

80,85,80,85,90,90

2) DL (20 min)

Find 2Rm

3) Sn Press 

4×4/90% of 6RM

Wed

1) C&J Dbls 

80,85,80,85,90

1a) 3×1/95

2) BS

Find 4RM

Fri

1) BN Jerk

6×2/80,85,90,85,90,95

2) Sn DL 

5×3/ work up to sub max

3) OHL

3×6/ 70,75,80% of Sn

Monday, August 28, 2017

Posted: August 28, 2017 by jmdimitri in WOD

A) Pause OHS – 

4 x 2 Build to 60% of your Snatch, 3 sec at bottom 

B) Snatch Balance –

5 x 3, building

AMRAP 20:

20 Thrusters (65/95)

15 Box Jumps (20/24)

10 T2B

5 HSPU (Sc 10 HRPU)

Friday, August 25, 2017

Posted: August 25, 2017 by jmdimitri in WOD

50-40-30-20-10

50m swim/200m run

Air squats

50m swim/200m run

KB hi pulls (15-25/30-50)*

*from Hang position

Thursday, August 24, 2017

Posted: August 24, 2017 by jmdimitri in WOD

Back Squat 

6 x 3, ascending 

10 RFT

5 Push Press (65/95)

15 Plate Hops 

30 Dubs