Friday, July 14, 2017

Posted: July 14, 2017 by jmdimitri in WOD

Swim Meet Today! 

Swim wods during 5am & 5pm ONLY

8 & 9 will wod in the  box

For time:

50 – 40 – 30 – 20 – 10

Kong Slams (14/20)

50m KB waiter’s carry Right (15-25/30-45)

50m KB waiter’s carry Left 

100m Swim or 400m Run

Thursday, July 13, 2017

Posted: July 13, 2017 by jmdimitri in WOD

10 RFT 

15 Dubs

5 pull-ups

10 HR push-ups 

15 Air Squats 

200m run/row 

Finisher: 

Side Plank; Acculuate 2:00/side

Banded Good Morning; 50 reps

Banded Tri Extension; 50 reps

​​

Oly July 10-14

Posted: July 12, 2017 by jmdimitri in WOD

Wed

1)Hng Cln+FS+squat jerk

4×1/bar,40,50,60

2) Cnj doubles E2MOM12 (6-sets)

70,70,75,80,85,80

3) BS

3×8/+10# fr last wk

30 DB step ups AHAP w control
.

Fri

1) Sn Bal

4×2/70,75,80,85

2) Cln Pull

4×3/85,90,95,100% of Cln 

3) OHS

5×2/85-90% of Sn

4) Sn Grip RDL+Shrug

3×4/80-85% of Sn

Wednesday, July 11, 2017

Posted: July 12, 2017 by jmdimitri in WOD

“On the 2:00” x 6 Sets:3-Position Squat Clean + Split Jerk 

-Floor, knee, mid-thigh

-Strive to complete the entire (4) rep complex unbroken.

Set 1@50%

Set 2@55%

Set 3@60%

Set 4@65%

Set 5@70%

Set 6@75%

.

In Teams of 2

AMRAP 20:

5 Front Squats (75/115)

15 Plate Hops*

10/15 Cal Row

Tuesday, July 11, 2017

Posted: July 11, 2017 by jmdimitri in WOD

Emom 10 (5 sets) 

Even – 10 T2B

Odd – 10 HSPU 

AMRAP 5:

600m Run Buy-In

12 Deadlifts (135/185), Sc (95/135)

12 Bar Facing Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (155/225), Sc (115/185)

9 Bar Facing Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (185/275), Sc (145/215)

6 Bar Facing Burpees

Monday, July 10, 2017

Posted: July 10, 2017 by jmdimitri in WOD

Back Squat

10 – 8 – 6 – 4 – 2

10 Reps @ 50% 

8 Reps @ 60% 

6 Reps @ 75%

4 Reps @ 70% 

2 Reps @ 75% 

Rest as needed between sets. 

For time: 

27 – 21 – 15 – 9:

KBS (35/55)

OHS (55/75)

400m run/row

Friday, July 7, 2017

Posted: July 7, 2017 by jmdimitri in WOD

35-30-25-20

Ball Slams

PushUps

100m slamball toss

100m swim/400m run