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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Endurance WOD 8.13.14

index

August 13, 2014 | Posted in Endurance WOD | By

Endurance WOD 8.13.14

10min EMOM of:

  • 2- Clean and Jerks (Working up in weight)
  • Front Squat 8×3@85%

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Endurance WOD 8.14.14

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August 13, 2014 | Posted in Endurance WOD | By

Endurance WOD 8.14.14

Swim Work

  • 10min Max Distance
  • Rest 3mins
  • 3x100m Sprints
  • Rest 1 min Between Rounds

3hrs+Later

Bike Work

  • 5x3mile Sprint Repeats
  • Equal Work to Rest Ratio

 

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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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Endurance WOD 8.9.14

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August 10, 2014 | Posted in Endurance WOD | By

Endurance WOD 8.9.14

Swim and run back to back

  • 600 meter swim
  • 3 Mile run

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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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Endurance WOD 8.8.14

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August 8, 2014 | Posted in Endurance WOD | By

Endurance WOD 8.8.14

Active Recovery Day

  • Warm-Up
  • Skills and Drills
  • Pick on sport (Swim/Bike/Run)
  • 30-60 minutes total

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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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