9-2-15

Strength

Power Snatch

WOD

9 minute ascending ladder

3-6-9-12-15-18-21-…..

Thrusters (95/65)

Kettle Bell Swings (55/35)

9-2-15

Strength

Front Squats

 

WOD

10min time cap for time or reps

250 Singles

3 rounds

10 Ring Dips

10 Box Jumps (30/24)

10 Toes to Bar

 

 

 

9-1-15

Strength

Push Press

 

WOD

4x150m Sprints

Then

3 Rounds

10 Hang Clean & Jerks (115/75)

10 Front Squats

8-31-15


Strength

Back Squats

 

5 minute AMRAP

10 Sit Ups

15 Deadlifts (185/135)

10 Pull ups

Rest 2 Minutes

5 minute AMRAP With a Partner

10 AB Mat Sit Ups

15 Deadlifts (185/135)

10 Pull ups

 

 

 

 

8-29-15

Follow the Learder Partner WOD

4 Rounds

200m Run Together

10 Kettle Bell Swings (55/35)

10 Stationary Lunges w/Kettle Bell (55/35)

10 Burpees

200m Run Together

10 Front Squats (95/65)

10 Clean and Jerks (95/65)

10 Box Jumps (24/20)

 

 

8-28-15

WOD

3 Rounds

50 Double Unders

2 Rope Climb

25 Shoulder Press (45/35)

2 Wall Climbs

 

 

8-27-15

Strength/Skill:

Snatch Complex

Timed Sprints

 

WOD

7 Snatches (95/65)

7 Overhead Squats (95/65)

7 Box Jumps (24/20)

 

 

8-26-15

Strength
Push Jerk

WOD
3 Rounds
1 minute each
Overhead walking Lunges
Wall Balls (20/14)
Kettlebell swings (55/35)
Rest

*Each exercise is scored by lowest number of reps out of the 3 rounds.*

8-25-15

Strength:

Defict Deadlifts

 

WOD:

8:00 AMRAP

500m row

then

2 Deadlifts (135/95)

2 Burpees

2 Power Cleans (135/95)

 

 

 

8-24-15

WOD:

1 mile walk or day 2 recovery for Gauntlet Conquers

or

4 rounds for time:

100m plate pinching walk (25/10)

10 Ring Push Ups

10 Thrusters (115/85)

 

Strength

Pause Back Squats