Workout of the Day (Friday September 30, 2016)

Technical:
5 X 3 Push Jerk
Metabolic:
500 m Row

30 Burpees

10 Shoulder to OH 165/120

*7 min Cap

-Rest 5 min-
(Happy 22nd Kevin M!!):
Complete Three Rounds of:

22 Bar Facing Burpees

400 m Run

11 C2B Pull-Ups

6 Deadlifts 275-315/185-205
Stabilization:
250 m KB Farmer Carry 53’s/35’s
Happy Birthday Kevin! :) may there be many burpees in your future 

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Workout of the Day (Thursday September 29, 2016)

Technical:

5 x 3 OHS

Metabolic:
4 RFT:
20 KB Snatch (53/35)
10 KB Push-ups
20 Oh Kb Lunges
400m Run

Stabilization:
100 Sit-ups for time

Posted in WOD

Workout of the Day (Wednesday September 28, 2016)

Technical:
5 X 3 Muscle Snatch
Metabolic:

Complete Four Rounds of:
10 (Single Arm) DB Power Clean To OH 100/70

5 Ring Muscle Ups

10 Box Jump Overs 24/20″
*16 min cap
Stabilization:
5 X 20 Air Disc Squats

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Workout of the Day (Tuesday, September 26, 2016)

Technical:
7×1 3 Position Snatch

Metabolic:
16min Alternating EMOM
min1: 3 (Full) Snatch (135-155/95-115) + 6 Burpees over Bar
min2: 10 Pistols + 6 Burpees over Bar

*choose a weight where all 3 reps can be accomplished under 30sec.

Stabilization:
5×4 DB Strict Press

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Workout of the Day (Monday September 26, 2016)

Technical:
KB Sotts Press 3 X 3 each Arm
Perform a couple easy reps of OHS at working load or above
Metabolic:
10 min AMRAP:
15 Cal Row

12 OHS 95/65

Stabilization:
5 X 10 Toes to Bar (unbroken sets, rest as needed)

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Workout of the Day (Friday September 23, 2016)

Technical:
5 X 8 Bench Press 

-perform 12 Ball Slams immediately after each set, ascending in load each set
Metabolic:
7 min Ascending Rep AMRAP of:
3 Thrusters 100/70

3 C2B Pullups 

6 Thrusters 

6 C2B Pullups

9 Thrusters 

9 C2B Pullups

…continue for 7 minutes.
-5 min Rest, then start from exactly where you finished and count back down! Should be around that 7 min mark, counting down (despite factoring fatigue) you should be just as quick!
Conditioning:
2 X 800 m Run, rest 2 min after first run 

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Workout of the Day (Thursday September 22, 2016)

Technical:

5 x 3 Hang Clean

Metabolic:

1, 2, 3, 4 , 5 mins of work with 1 min of rest between. Start over each time.
100 min Sprint
10 Hang Power Cleans
20 Front Squats (95/65)
30 Push ups
40 Box Jumps

Stabilization:
20 Partial Turkish Get Ups

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Workout of the Day (Wednesday September 21)

Technical:
6 X 2 (perhaps single on last set) Shoulder to OH

:push press, push jerk, split jerk all permitted

Metabolic:
50 Wall Ball

21 Shoulder to OH 135-155/95-115

35 Wall Balls

15 Shoulder to OH *Add 20/10

20 Wall Ball

9 Shoulder to OH *Add 20/10
Stabilization:
4 X 300 m Row SPRINT (rest as needed in between)

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Workout of the Day (Tuesday, September 20, 2016)

Technical:
7x Front Squat+Split Jerk

Metabolic:
1000m Row
30 Thrusters 155/105
800m Run

Stabilization:
4x 10 Wtd. Pistol Squats

Posted in WOD

Workout of the Day (Monday September 19, 2016)

Technical:
6 X 2 Cleans (touch n go)
Metabolic:
Complete 3 Rounds of:
12 Toes to Bar

9 Full Cleans 135/95

6 Difficult hspu (6 should be very difficult! Whether strict, defecit AND strict, whatever)
-Rest 5 Min
Complete 3 Rounds of:
9 Toes to Bar

6 Cleans 155/115

3 HSPU’s (difficult)
Stabilization:
4 X 10-20 GHD Sit-ups 

Posted in WOD