Category Archives: WOD

Workout of the Day (Friday April, 28 2017)

Technical:

5 x 3 OHS

Metabolic:

21, 15, 9:
Shoulder to OH 135/95
C2B Pull-ups

-Rest 3 min-

30 OHS 135/95
400 m Run with 53/35 kb

Stabilization:

100 AbMat Sit-ups with pvc pipe on Back Rack

Workout of the Day (Thursday April 27, 2017)

Technical:

5 x 3 Zots Press

Metabolic:

15 min AMRAP
250m Run
10 Box Jumps
10 Db P. Snatch (60/45)

Stabilization:
50 Toes-to- Bar
50 Disc Squats

This week’s mobility clinic: upper back and overhead mobility for pressing

Workout of the Day (Wednesday April 26, 2017)

Metabolic:
80 Air Squats
70 def push-ups 4.5/2″
60 Alt Pistols
50 kb Swings 53/35
40 single arm kb ohs
30 HSPU
20 two kb Thrusters
10 rope climbs

 

*25 min Time Cap

ATTENTION!!!!

If you intend on taking class for Wednesday, please bring leg protection for rope climbs!!!

Workout of the Day (Tuesday, April 25, 2017)

Technical:
Max Hang Snatch + OHS

Metabolic:
10min. EMOM:
30 Double Unders + 10 KB Swings
Rest 1min.
Then for Time:
60 Wall Balls
40 Power Snatch 95/65

Stabilization:
5x 15secs KB Seated Hot Potato

Workout of the Day (Monday April 24, 2017)

Technical:

5 x 4 Power Snatch + Snatch Push Press

Metabolic:

Masters Online Qualifier WOD:

100 DB Power Snatches 50/35
80 Cal Row
60 Bar Facing Burpees
40 Ring Muscle Ups

*20 min cap

Stabilization:

50 KB Pistols squats 24/16 kg for time

Workout of the Day (Friday, April 21, 2017)

Technical:
5x 3 Clean Grip DL + 1 Hang Clean

Metabolic:
8min. AMRAP
10 Dead Lifts (275-315/205-225)
20 Deficit Push Ups

Stabilization:
5x 12 Hollow Rocks

Workout of the Day (Thursday April 20, 2017)

Technical:

5 x 3 Push Press

Metabolic:
4 Rounds of:
15 Wall Ball
250m Run with Ball

– Rest 1 minute –

4 Rounds of:
15 Toes-to-Bar
250m Row

800m run Buyout

Stabilization:

30 Partial TGU

***This weeks mobility is – Deadlift mechanics and low back pain.

Workout of the Day (Wednesday April 19, 2017)

Technical:

5 x 3 Power Clean to OH (focus on speed of transition)

Metabolic:

150 Double Unders
50 KB C & J 32/24 kg
150 Double Unders

Stabilization:

50 Alt Pistol Squats

Notes:

This weeks’ mobility session:
Deadlift Mechanics and Low Back Pain

🤔is there a connection??

Workout of the Day (Tuesday, April 18, 2017)

Technical:
Heavy Single Front Squat

Metabolic:
15,12,9
P. Cleans 115/75
Bar Facing Burpees

500m Row

9,12,15
P. Cleans
Bar Facing Burpees

Stabilization:
100 Goblet Disc Squats