Friday, Sept 15, 2017

Posted: September 15, 2017 by jmdimitri in WOD

Bench Press 

20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@95%

1@100+

15min amrap 

200m run/50m swim  

 1 push-up & 1 Air squat

* add a push up & 1 Air squat ea Rd

Oly 9/13/17

Posted: September 14, 2017 by jmdimitri in WOD

1)Pwr Sn

4×2 work up to 85%

2) Pause in dip- Jerk

4×2/ work up to hvy dbl

*2 sec pause at bottom of dip

3)FS 

3×10/75%

Thursday, September 14, 2017

Posted: September 14, 2017 by jmdimitri in WOD

Deadlift

20 min to find 1RM
8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@95%

1@100%+

.

“Helen”

3 Rounds

400m Run

21 Kettlebells (35/55)

12 Pull Ups

Wednesday, Sept 13, 2017

Posted: September 13, 2017 by jmdimitri in WOD

For time: 

1 mile run 

Rest 5 min

AMRAP 8:

10 Toes to Bar

10 Burpees

.

Rest 5 min

.

1 Round for Time:

80 Dubs

80 Air Squats

40 Dubs 

40 Air Squats 

20 Dubs 

20 Air squats 

Score is time on last wod. Put amrap score and mile time in notes. 

Tuesday, September 12, 2017

Posted: September 12, 2017 by jmdimitri in WOD

Strict Press

20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@95%

1@100%+

1000m row for time

.

3 RFT 

200m run

15 Hang Pwr Cleans (75/115)

12 Back Rack Reverse Lunges (75/115)

**Sc Wtd lunges w/2 KB

Monday, Sept 11, 2017

Posted: September 11, 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%+

.

3 RFT

200m run

20 Box Jumps

25 KBS (35/55)

30 Air Squats   

Friday, Sept 8, 2017

Posted: September 8, 2017 by jmdimitri in WOD

For time: 

20-18-16-14-12-10-8-6-4-2

Ball Slams 

HR push-ups 

50m swim/200m run