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Friday , August 18, 2017

WOD

1) Deadlift

6 x 3

ascending

2) Bench Press

6 x 3

ascending

3) 3 RFT

5 Rope climbs Rx1 LL, Rx2 2 LL/3 RC, Rx3 5 RC

Row 250/225m

ski 250/225m

12 min cap

 

 

By |August 18th, 2017|Workout of the Day|0 Comments

Thursday, Aug 17, 2017

WOD

1) OH squat

5, 4, 3, 2, 1

ascending

2)Skill Work

Gymnastics Pull

Ring Muscle Ups, Bar Muscle Ups,

C2B pull-ups, pull-ups kipping or butterfly

3) Bike Tabata

 

By |August 17th, 2017|Workout of the Day|0 Comments

Wed August 16, 2017

WOD

3 RFT

Bike 1/.9 miles

15 Box Jumps 30/26

then…

3 RFT

Run 400m

20 Slam Ball Overs 100/75

then …

3 RFT

Ski 500/450m

10 DB Manmakers 40/30

By |August 16th, 2017|Workout of the Day|0 Comments

Tuesday, August 15, 2017

WOD

1)Shoulder Press

2 x 7

2 x 5

2 x 3

ascending

2)  4 Rnds

Weighted GHD Holds Rx1 35/25, Rx2 25/15, Rx3 15/10

3) 11 min amrap

Run 200m

11 Hspus Rx1 strict, Rx2 3 strict /8 kip, Rx3 Kip

11 C2B pull-ups, Rx2  11 pull-ups

By |August 15th, 2017|Workout of the Day|0 Comments

Monday, August 13, 2017

WOD

1)Backsquat

2 x 7

2 x 5

2 x 3

ascending

2) 5 min emom

Squat cleans-5

Rx1 185/125, Rx2 155/110, Rx3 135/95

3) 3 RFT

30 Wallballs 20/14

25 KB swings 53/35

20 Box Jumps 24/20

10 T2B

 

By |August 14th, 2017|Workout of the Day|0 Comments

Friday, August 11, 2017

WOD

1)10 min emom

KB swings 53/35 Rx1 20reps, Rx2 16reps, Rx3 12reps

GHD Weighted 14/10 Rx1 12 reps, Rx2 9 reps, Rx3 6 reps

2) 1RM C/J

6 min cap (same standards as Snatch yesterday)

3)Tabata Bench Press

8 x 20 sec work/10sec rest

Rx1 115/65, Rx2 95/45, Rx3 75/35

loads are lighter than normal so you can work longer into later sets. […]

By |August 11th, 2017|Workout of the Day|0 Comments

Thursday, August 10, 2017

Madison Mash Up
1) Assault-Lunge (we will do this in heats)
Bike 40/30 cals
100ft OH DB lunge Rx1 75/55, Rx2 60/35, Rx3 40/25
Rest is following Heat or 8 mins
2)1 RM Snatch- 6 min running clock
8 mins rest
3) Double Under /Snatch
4 RFT
50 Dus (scale is 12″Box Rebounding)
15 Pwr Snatches Rx1 95/65, Rx2 75/55, Rx3 65/45

By |August 10th, 2017|Workout of the Day|0 Comments

Wednesday, August 9, 2017

WOD

1)For Time

Run 800m

50 Deadlift Rx1 135/95, Rx2 115/80, Rx3 95/65

Bike 2/1.8 miles

Ski 1000/900m

25 S2O same as above

Run 400m

25 Deadlift same as above

Bike 1/.9mile

Ski 500/450m

12 S2O same as above

Run 200m

12 Deadlift Same as above

Bike .5/.4 mile

Ski 250/225m

6 S2O Same as above

 

By |August 9th, 2017|Workout of the Day|0 Comments

Friday, July 28, 2017

WOD

1) Split Jerk

6, 5, 4, 3, 2 , 1

ascending

2) 6 min emom

5 reps Power Cleans

Rx1 205/145, Rx2 175/115, Rx3 145/85

3)3 RFT

Run 400m

20 Deadlift Rx1 135/95, Rx2 115/80, Rx3 95/65

10 S2O Rx1 same as above

10 Burpees over Bar

 

By |July 28th, 2017|Workout of the Day|0 Comments

Thursday, July 27, 2017

WOD

1) Frontsquat

6 x 3

ascending

2) Chipper

100 lunges alt.

80 GHDSU

60 Pistols alt.

40 pullups

20 DB one arm snatch 60/40

 

By |July 27th, 2017|Workout of the Day|0 Comments