Endurance WOD 8.21.14

onramp

August 21, 2014 | Posted in Endurance WOD, Uncategorized | By

Endurance WOD 8.21.14

Swim 10 min:

  • Max Distance
  • Rest 3 mins
  • 4x100m Sprints
  • Rest 1 min between

Bike:

  • 5×3 mile
  • Repeat Sprints (equal work to rest ratio)

*This is split into 2-sessions

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WOD 8.21.14

image-3

August 21, 2014 | Posted in Daily WOD | By

Workout of the Day 8.21.14

Skill of the Day:

3 Rounds of:

  • 10- Snatch Grip OH Walk Steps
  • 10- OH Lunge Steps

Strength:

NONE!

WOD:

For Time:

  • 3000 m- Row

Post Total Time…

 

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Endurance WOD 8.20.14

image-2

August 19, 2014 | Posted in Endurance WOD | By

Endurance WOD 8.20.14

10 min EMOM:

  • 2- Clean & Jerk, working up in weight each round

Then:

  • Front Squat 8×3 @85%

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WOD 8.20.14

David's Bio

August 19, 2014 | Posted in Daily WOD | By

Workout of the Day 8.20.14

Skill of the Day:

5 Rounds of:

  • 30 sec- Ring L-Sit
  • 30 sec- Rest

Strength:

5 Rounds (Every Other Min On The Min):

  • 3 Front Squat @75%

WOD:

8 min AMRAP of

  • 3- Power Snatch #95/#135
  • 5- HSPU
  • 7- box Jumps 20/24

Post Total Number of Rounds…

 

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Endurance WOD 8.19.14

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August 18, 2014 | Posted in Endurance WOD | By

Endurance WOD 8.19.14

10 to 1 reps of:

  • DB Snatch each arm @#45
  • Ball Slams @#30
  • Burpees

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WOD 8.19.14

IMG_3319

August 18, 2014 | Posted in Daily WOD | By

Workout of the Day 8.19.14

Skill of the Day:

6 Minute EMOM:

  • 2- Muscle SN + Drop SN  (Muscle Snatch is followed by Drop Snatch for 2 Reps)

Strength:

3 Minute EMOM of

  • 10- Press

5min EMOM of

  • 3- Push Press

Work up in weight each set…

WOD:

5 Rounds for time of:

  • 3- Deadlift #225/#275
  • 5- Clapping Push-ups
  • 50 m- Sprint

Post Total Time…

 

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Endurance WOD 8.18.14

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August 18, 2014 | Posted in Endurance WOD | By

Endurance WOD 8.18.14

Rest Day!

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Endurance WOD 8.17.14

Box Jump 2

August 18, 2014 | Posted in Endurance WOD | By

Endurance WOD 8.17.14

10-Rounds For Time Of:

  • 5-Pull-ups
  • 10-Over Box Jumps @ 20″
  • 15-Sit-ups
  • 200 m Run

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WOD 8.18.14

crossfit-cat.jpg?w=470

August 17, 2014 | Posted in Daily WOD | By

Workout of the Day 8.18.14

Skill of the Day:

5 Minute EMOM:

  • 3- Wall Walk to H.S.P.U

Strength:

8min EMOM of

  • 3 Snatch

5min EMOM of

  • 2- Clean and Jerk

Work up in weight each set…

WOD:

4 rounds for time of:

  • 8- KB Swings #53/#70
  • 12- Toes 2 Bar
  • 24- Double Unders

Post Total Time…

 

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Endurance WOD 8.16.14

runner

August 15, 2014 | Posted in Endurance WOD | By

Endurance WOD 8.16.14

Swim and run back to back

  • 800m Swim
  • 3mile Run
  • Both at Race Pace

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