Monday, June 30, 2014
Saturday, June 28, 2014
Friday, June 27, 2014
Thursday, June 26, 2014
26 JUN 14 How many AMRAPs???
SWOD: 1RM Power Clean
20 min
WOD: 3x3 min AMRAPs
3 min AMRAP- 10 air squats + 2 strict pull-ups
3 min Rest
3 min AMRAP-3 hang power cleans + 3 front squats
3 Min Rest
3 min Rest
3 min AMRAP-3 hang power cleans + 3 front squats
3 Min Rest
3 Min AMRAP- 3 bar facing burpees + 3 HSPU
Score is Total Reps
Wednesday, June 25, 2014
Tuesday, June 24, 2014
24 June: Lurong 3
Warmup
Coaches Choice
----
Coaches Choice
----
SWOD:
8x2 Push
Press @85% each 90 seconds
----
WOD: 5 min cap
The
Rep Sequence
Round 1
10 Hang Power Cleans (135/95)
20 Meter Sprint
10 Hang Power Cleans (135/95)
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint
---
2 Hang Power Cleans
100 Meter Sprint
$Out: 3x6 Stiff leg DL w WOD weight
3x6 Calf Raises
Monday, June 23, 2014
Saturday, June 21, 2014
20 Jun 14 sleddin
9x1 Snatches @ 85-95%
WOD
20 Min Sled 30 Sec on 30 Sec off 95/65
Alternate between
Front
Backwards
Lateral Shuffle
Score is total meters
Thursday, June 19, 2014
19 Jun 14 Ups and Downs...
SWOD: 9X2 OHS each min @80%
WOD: Up and Down
2 RFT
2 strict deficit HSPU (use AMSU pads if necessary)
2 rope climbs (Sub is 4 rope pulls see below)
1 min rest
2 RFT
4 kipping HSPU
2 rope climbs
1 min rest
2 RFT
6 wall walks RX is chest and thighs touching wall
2 rope climbs
1 min rest
2 RFT
8 secs handstand hold
2 rope climbs
Wednesday, June 18, 2014
Tuesday, June 17, 2014
Monday, June 16, 2014
Saturday, June 14, 2014
Friday, June 13, 2014
Thursday, June 12, 2014
12 Jun 14 Kevin Loves Thrusters.......
Warmup
3 rounds(capped at 10 min)
10 wall squat and holds (1-2 secs at bottom)
10 push press wall balls
KB Arm Bar 5 breaths
3 shoulder press
3 push press
1 min mob(aka tissue prep) with roller
SWOD: Find 3 RM Push Press (20 min)
WOD: 20 Min Cap
10-9-8-7-6-5-4-3-2-1
reps of
Thrusters 115/85
20
doubles after each round of thrusters
$Out: 3x max strict pullups at hardest scale
3xmax dips at hardest scale
Wednesday, June 11, 2014
Tuesday, June 10, 2014
10 Jun: Lurong 7
SWOD:
10min EMOM 3 Bench Press
4x60%, 3x65%, 3x70%
WOD:
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)
10min EMOM 3 Bench Press
4x60%, 3x65%, 3x70%
WOD:
Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 3
7- Burpees
7- Front Squats
7- Push Press
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)
The Finisher11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)
Monday, June 9, 2014
Saturday, June 7, 2014
7 Jun: 14.3
SWOD:
2RM Hang C&J
WOD:
8min AMRAP
2RM Hang C&J
WOD:
8min AMRAP
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch
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