Archive for the ‘WOD’ Category

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 

 

   

Monday, July 24, 2017

Posted: July 24, 2017 by jmdimitri in WOD

5 RFT

10 T2B

15 Deadlifts (135/185)

20 Alt Lunges 

200m Row

.

Finisher: 

3 RNFT

15 GHD 

15 DB Tri extension 

15/side DB bent row 

Friday, July 21, 2017

Posted: July 21, 2017 by jmdimitri in WOD

Buy in:

100 KBS

Then:

100m swim/400m run

5 in n outs/10 burpees

40 jumping squats

40 AbMat Situps 

100m swim/400m run

5 in n outs/10 burpees

30 jumping squats

30 AbMat Situps

100m swim/400m run

5 in n outs/10 burpees

20 jumping squats

20 AbMat Situps

100m swim/400m run

5 in n outs/10 burpees

10 jumping squats

10 AbMat Situps

Thursday, July 20, 2017

Posted: July 20, 2017 by jmdimitri in WOD

For time: 
80 Dubs

20 S2O (55/75)

20 Lunges 

50m farmers carry (35/55)

200m

60 Dubs

15 S2O

20 Lunges 

50m farmers carry

200m

40 Dubs

10 S2O

20 Lunges 

50m farmers carry

200m

20 Dubs

50 S2O

20 Lunges 

50m farmers carry

200m