WOD 8.15.14

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August 14, 2014 | Posted in Daily WOD | By

Workout of the Day 8.15.14

Technique:

8 Minute EMOM:

  • 1 Split Jerk

Strength:

10min EMOM of

  • 3 Deadlifts @ 80%

WOD:

7min AMRAP of:

  • 3- Pistols Right
  • 3- Pistols Left
  • 6- Burpees

Post Total Reps

 

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WOD 8.14.14

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August 13, 2014 | Posted in Daily WOD | By

Workout of the Day 8.14.14

Technique:

5 rounds of:

  • 5- Front Squats w/ 5sec tempo down and 3sec pause
  • 6- Front Rack Lunge Steps

Strength:

None

WOD:

10 to 1 reps for Time of:

  • Toes 2 Bar
  • Deadlift 155/225

Post Total Time…

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WOD 8.13.14

IMG_1391

August 12, 2014 | Posted in Daily WOD | By

Workout of the Day 8.13.14

Technique:

5 round AMRAP of:

  • 30sec- Double Unders
  • 30sec- Rest

Strength:

5 Rounds Every 3 Minutes on the Minute

  • 6- Back Squats @ 75%

WOD:

10 Rounds for Time of:

  • 5- Pull-ups
  • 10- Push-ups
  • 15- Air Squats

Post Total Time…

 

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WOD 8.12.14

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August 12, 2014 | Posted in Daily WOD | By

Workout of the Day 8.12.14

Technique:

8 Minute EMOM:

  • 2- High Hang Clean

Strength:

5min EMOM of

  • 5- Press

3min EMOM of

  • 3- Push Press

Work up in weight each round

WOD:

12min AMRAP  of:

  • 5- Thrusters 65/95
  • 7- Hang Cleans 65/95
  • 10- Box Jumps 20/24

Post Total Reps…

 

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WOD 8.11.14

snatch

August 10, 2014 | Posted in Daily WOD | By

Workout of the Day 8.11.14

Technique:

5 Minute EMOM:

  • 3 Strict Pull-ups

Strength:

5min EMOM of

  • 3- Snatch

6min EMOM of

  • 3- Clean and Jerk

Work up in weight each round

WOD:

3 Rounds for Time of:

  • 15- KB Swings 35/53
  • 30- Ab Mat Sit-ups
  • 30- Ab Mat Back Extensions

Post Total Time…

 

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WOD 8.8.14

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August 8, 2014 | Posted in Daily WOD | By

Workout of the Day 8.8.14

Technique:

8 Minute EMOM:

  • 1 Push Jerk

Strength:

5 Rounds Every Other Minute on the Minute

  • 10 Deadlifts @ 70%

WOD:

5 Rounds for Time of:

  • 3 Power Cleans #155/#225
  • 9 Front Squats #155/#225
  • 3 L Pull-Ups

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WOD 8.7.14

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August 7, 2014 | Posted in Daily WOD | By

Workout of the Day 8.7.14

Technique:

3 Rounds:

  • 10 Jerk Grip Overhead Walk Steps
  • 10 Overhead Lunge Steps

Strength:

None

WOD:

15 Minute AMRAP:

  • 25 Wall Balls #14/#24 @ 10 foot target
  • 15 Over Box Jumps 20/24″

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WOD 8.6.14

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August 6, 2014 | Posted in Daily WOD | By

Workout of the Day 8.6.14

Technique:

6 minute EMOM:

  • 2 – Ring Muscle Up
  • 2 – Dips

(Sub 2 Muscle-up progressions + 2 Dips)

Strength:

6 Rounds Every Other Minute on the Minute

  • 2 Front Squats @75%

WOD:

5 Rounds for Time:

  • 21 Push Press #45/#75
  • 21 Back Extensions

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WOD 8.5.14

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August 5, 2014 | Posted in Daily WOD | By

Workout of the Day 8.5.14

Technique:

8 Minute EMOM:

  • 2 Muscle Snatch + Drop Snatch (Muscle snatch is then followed by a drop snatch for 2 reps EMOM)

Strength:

3 Minute EMOM

  • 10 Press

3 Minute EMOM

  • 8 Push Press

WOD:

5 Rounds for Time:

  • 400 meter run
  • 20 Deadlift #105/#185

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WOD 8.4.14

spartan

August 3, 2014 | Posted in Daily WOD | By

Workout of the Day 8.4.14

Technique:

5 Minute EMOM:

  • 3 HSPU

OR

  • 30 second handstand holds

Strength:

8 Minute EMOM

  • 2 Snatches

5 Minute EMOM

  • 3 Clean and Jerks (working up in weight each minute)

WOD:

21-15-9 reps for time:

  • Thrusters #65/#95
  • Burpees

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