WOD Blog

November 12, 2014

Skill/Strength

5 Min ME air squats

30 sec on/30 sec off

 

WOD

10,9,8,7.....1

Ring Rows (RX+=strict pullups)

Inch Worm

Heavy KB or DB Farmer Carries

November 12, 2014

Veteran's Day WOD

"Three Wise Men"

"Jeremy"

4 Min AMRAP

5 Hang Squat Snatches 135/95 rx 95/65 scaled

10 Burpee Bar Jump Overs

rest 2 Min

"Ben"

4 min AMRAP

10 Power Cleans 135/95 rx 95/65 scaled

20 Pullups

rest 2 Min

"Beau"

4 min AMRAP

...

November 12, 2014

WOD

"Klokav Complex"

20 Min EMOM

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Split Jerk

Then

at 20 Min complete 50 v-ups

 

Weight should be heavy (about75-80% of max clean)

 

November 7, 2014

WOD

100 Thrusters for time

* 5 pullup every time the bar is dropped

November 7, 2014

Strength/Makeup WOD Day!

5X5 GHD progressions

complete 50 banded good mornings after

November 5, 2014

Strength

Defeceit Deadlift

5x5 @ 60% of 5RM

 

WOD

"complex"

15 Min AMRAP

Power Clean

Front squat

Split Jerk

Back squat

Behind the neck jerk

*25 DU penalty if bar drops during complex

November 5, 2014

Strength

Ring Tuck-ups

30sec work 30 sec rest

7 rounds

 

WOD

4 rounds of:

1 Min superman hold

1 Min hollow hold

1 Min wall sit

1 Min wall walks

1 Min rest

November 3, 2014

Warmup

Bowling game w/rower

record score

 

WOD

8 Min EMOM

Odd- 10 KB walking lunges with clean hold

Even- 10 inverted pushups

   rest 2 min then

"Tabata" OH plate hold 45/25

October 31, 2014

WOD

31 Evil pusHups

31 Goblet squAts 53/35

31 Eerie Lunges w/plate 45/25

31 Demon puLlups

1   Bloody rOpe climb

31 Nightmare Wallballs 20/14

31 Cursed burpEes

31 Quivering prEss (dumbells)

31 Wicked double uNders

October 30, 2014

Strength/Makeup WOD Day!

5x1 clean from blocks-work to max single

5x1 jerk from blocks-same as above

 

3x3 unbroken hang cleans (full squat)

1xME touch and go full cleans from floor at 90% of max triple from above

 

4x3 paused clean pulls (3 sec pause at knee)

4x3 push press a...

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