Daily Workout

0

Tuesday 8.22.17

Tuesday 8.22.17

 

Strength

Push Press

  • 5 x 5 @ 85%

 

WOD

17.2

AMRAP (12)

2 Rds.

  • 50 Ft. DB Walking Lunge (50/35)
  • 16 TTB
  • 8 DB Power Clean

2 Rds.

  • 50 Ft. DB Walking Lunge (50/35)
  • 16 Bar Muscle-Ups
  • 8 DB Power Clean

 

Competitors

20 Min Run @ 85% of Mile Pace

0

Monday 8.21.17

Monday 8.21.17

We’re halfway to the 2018 Open season so it’s test week.  Be ready!

 

Strength

EMOM(10)

1 Power Snatch + 1 Squat Snatch + 1 OHS

Build to Heavy

 

WOD

13.1 (Modified)

AMRAP (17)

  • 40 Burpees
  • 30 Snatch (75/45)
  • 30 Burpees
  • 30 Snatch (135/95)
  • 20 Burpees
  • 30 Snatch (165/105)
  • 10 Burpee
  • AMRAP Snatch (205/135)

 

Competitors

4 x 1000m Row @ 3-6 sec faster than 2k pace

  • Rest 2 min in-between

0

Friday 8.18.17

Friday 8.18.17

 

Strength

Clean Complex – 6 Rds. Ascending Weight

1 Squat Clean + 1 Low Hang Clean + 1 High Hang Clean + 1 Split Jerk

 

WOD

“Fran’s Ugly Cousin Frank”

21-15-9

  • Front Squats (135/95)
  • C2B

 

Competitors

Bike Sprints

10 Rds.

:20 Sec Sprint

:40 Sec Easy Bike (Under 100 Watts)

Record Cals

0

Thursday 8.17.17

Thursday 8.17.17

Strength

Max Height Box Jump

 

WOD

EMOM (18)

1 – 12 GHDSU

2 – 15 Wall Balls (20/14)

3 – ME DU

  • Score is DU reps

 

Competitors

HSPU Max Depth

Find Max Depth Strict and Kipping HSPU

 

Death By HSPU’

Ascending Rep EMOM of only HSPU

1 HSPU on Min 1

2 HSPU on Min 2

….

Until Failure

0

Wednesday 8.16.17

Wednesday 8.16.17

 

Strength

Front Squat 3 x 3 @ 80%

  • Full Speed Down, Stop Halfway up for 3 Sec. then finish rep

 

WOD

EMOM (21)

1 – 200m Run

2 – 12 Burpee Box Jumps (24/20)

3 – 5 Snatch (135/95)

 

Competitors

Snatch Deadlift

3 x 3 @ 105% of Snatch

 

Snatch Pull

3 x 3 @ 100% of Snatch

 

TNG Snatch

3 x 3 @ 70% of Snatch