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WOD SATURDAY 10.21.17

Warpath

800m Run + 6 rounds of The Chief

400m Run + 4 Rounds of The Chief

200m Run + 2 Rounds of The Chief

*courtesy of CFNE

Rowing Option:

60/45 Calorie Row + 6 rounds of The Chief

40/30 Calorie Row + 4 Rounds of The Chief

20/15 Calorie Row + 2 Rounds of The Chief

1 Round

​ of ​The Chief​​:​

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

By | 2017-10-17T22:59:32+00:00 October 21st, 2017|Categories: Workout of the Day|0 Comments

WOD FRIDAY 10.20.17

3 sets: (15 Min)

8 Power Snatch @ 75%-85%

2 Min Row at 90% intensity

Rest 2 Min

3 sets: (15 Min)

10 KB Goblet Squats (2/1.5), (L2 1.5/1), (L3 1/.75) Not for time

2 Min Run at 90% effort

Rest 2 Min

EMOM 6

5-7 UB T2B (L2, 3-5 UB T2B) (L3 1-2 T2B attempts)

-work on dropping the feet quickly so that there is no “swing” in the middle

By | 2017-10-19T19:16:27+00:00 October 20th, 2017|Categories: Workout of the Day|0 Comments

WOD THURSDAY 10.19.17

3 sets:

6 Clean Grip DL @ 3131 tempo (moderate loading)

Rest 1 minute

Strict C2B Pull Up Clusters 3.2.1. *10 second rest between reps (L2 2 Inverted Negatives (ea)

Rest 1 minute

Skill Work: Double Unders

G.A.T.E. -Grip-Arms-Toes-Eyes

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

UB Double Unders

(L2- Double Unders-does not have to be UB)

(L3- As Many sets of UB Double Unders as possible in 10 Min)

By | 2017-10-17T22:50:34+00:00 October 19th, 2017|Categories: Workout of the Day|0 Comments

WOD WEDNESDAY 10.18.16

12 Minutes with a continuously running clock:

EMOM 4

4 Squat Clean @ 65%

+

EMOM 4

3 Squat Cleans @ 75% -drop each rep and reset

+

EMOM 4

2 Squat Clean-drop each rep and reset

-first set @ 85%

-Build each set as long as form is there

3 sets @ high effort:

10 Push Jerks 135/95 (L2 115/85), (L3 95/65)-these should be challenging but in good form

200m Run

10 Hang Power Cleans (Same weight as PJ)

200m Run

Rest 1 minute between sets

Record times for each set

By | 2017-10-17T22:57:29+00:00 October 18th, 2017|Categories: Workout of the Day|0 Comments

WOD TUESDAY 10.17.17

Skill Work: Rowing Techniques

5x 100m Row at the following Strokes per Minute

100m @ 19-20 S/M

100m @ 21-23 S/M

100m @ 24-26 S/M

100m @ 27-29 S/M

100m @ 30-32 S/M

7 sets of 1 Min Row :30 sec Rest

@ 20-22 Strokes Per MInute

Damper 3

Min 1 at 50% Intensity

Min 2 at 75%

Min 3 at 85%

Min 4 at 50%

Min 5 at 75%

MIn 6 at 85%

Min 7 at 90%

Min 8 at 30%

Min 9 at 30%

Min 10 at 97%

3 sets:

15 GHD Sit Ups

10 Landmine Rotations

By | 2017-10-16T21:39:11+00:00 October 17th, 2017|Categories: Workout of the Day|0 Comments