Archive for October, 2017

Tuesday, October 31, 2017

Posted: October 31, 2017 by jmdimitri in WOD

Reminder: 

NO evening classes today!

Have a safe & Happy Halloween!! 

Strict Press

20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@95%

1@100%+

.

For time: 

1,000m row. 

.

Ascending Ladder for 12:00

3 Thrusters (65/95)

3 Burpees over bar 

6 Thrusters 

6 Burpees over bar 

12 Thrusters 

12 Burpees over bar 

15 Thrusters 

15 Burpees over bar 

18 Thrusters 

18 Burpees over bar 

21……..

Monday, October 30, 2017

Posted: October 30, 2017 by jmdimitri in WOD

Back Squat

20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@95%

1@100%+

.

20 Min AMRAP

200m Run

7 Hang Power Cleans (95/135)

11 Pull-ups 

15 KB Swings (35/55)

Halloween Schedule 

Tuesday, October 31, 2017

We will have all regular morning classes (5, 8 & 9am) No evening classes. 

Friday, October 27, 2017

Posted: October 27, 2017 by jmdimitri in WOD

10 RFT
10 air squats 
10 Ball 2 Toes (10/20 slamball) 

10 Ball Slams 

10 Russian Twists (R+L=2)

50m swim/200m run 

Oly

1) Hng Sn triples

6/75%

2) Cln Pull

4×2/AHAP form>load

3) FS

4×10/65-70%

Thursday, October 26, 2017

Posted: October 26, 2017 by jmdimitri in WOD

Deadlift (based on 90% of 1rm)

45%x10

55%x10

65%x10

75%x5

85%x3

95%x1+

85%x3

75%x5

*ADD 15-20# to all percentages

* As  many good reps as possible  at that 95%. 

For Time:

200m Run

10 H Pwr Snatches (55/75)

20 Burpees over bar 

10 H Pwr Snatches

200m Run

—–Rest 3 min——

2 Rds

10 C2B Pull Ups

5 Back Squats (85/115)

10 Burpees over bar 

5 Front Squats (85/115)Michelle Pecoraro 

Oly 10-25-17

Posted: October 25, 2017 by jmdimitri in WOD

1)Cln+HngCln+Jerk E2MOM 126 sets/ work up to two “heavy” sets for the day

*Start at 75%

2)OHS E2MOM 12

6×3/70,75,80,75,80,85% of Sn

3)DB RDL+Shrug

4×4/AHAP w control 

Wednesday, October 25, 2017

Posted: October 25, 2017 by jmdimitri in WOD

For Time:

200m run 

30 Wallballs (14/20)

200m run

30 Box Jumps (20/24)

200m run

30 KBS (35/55)

200m run

30 HSPU 

200m run 

30 GHD

200m run

30 KBS 

200m run

30 Box Jumps

200m run

30 Wallballs

200m run

Tuesday, October 24, 2017

Posted: October 24, 2017 by jmdimitri in WOD

Strict Press

45%x10

55%x10

65%x10

75%x5

85%x3

95%x1+

85%x3

75%x5

*ADD 10-15# to all percentages

* As  many good reps as possible  at that 95%

For time:

30-20-10

Front Rack Alt. Lunges (55/75)

20-15-10

OHS (55/75)

50-75-100

Dubs