Warm up # 6 1. Back squat: 5 x 5 @ 75% 2. 4 Rounds for time of: 15 Step ups @ 24″ / 20″ (Each leg) 10 One leg burpees 5 Wall climbs
Tag Archives: Workout of the Day
Summer 2015 Strength cycle
Week 1 Back squat: 5 x 5 @ 75% Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) Front squat: 5 x 2 @ 80% Power clean: 8 x 2 @ 80% Week 2 Back squat: 5 x 4 @ 80% Push press + Jerk: 5Continue reading “Summer 2015 Strength cycle”
WOD Friday June 26th
Warm up of your choice 3 Rounds for time of: 200 Meter rack walk 2/1.5 pood 400 Meter plate carry 45/25 1 minute overhead barbell hold 135/95
WOD Thursday June 25th
Warm up #8 1. Every minute on the minute for 15 minutes: 1 Hang Snatch 2. 3 Rounds For Time: 3 Rope Climbs 6 Hang Power Snatch @ 105 lbs / 73 lbs 9 Burpees with Lateral Bar Jump
WOD Wednesday June 24th
Warm up # 7 1. Max effort 800 meter run 2. 6 Rounds for time of: 100′ bear crawl 15 Wallballs
WOD Tuesday June 23th
Warm up # 10 “Lynne” 5 rounds for max reps of: Body weight / 3/4 body weight bench press Pullups There is NO time limit between sets on this workout.
WOD Friday June 19th
Warm up of your choice Every 2 minutes for 24 minutes: 5 Thrusters @ 95 / 63 4 Bar facing burpees 3 Thrusters @ 95 / 63 2 Bar facing burpees 1 Thruster @ 95 / 63 Try and treat each round as an individual effort. Each of the 12 rounds should be a sprint.Continue reading “WOD Friday June 19th”
WOD Wednesday June 17th
Warm up: Good morning x 10 Swiming frog x 20 Banded ankle lateral steps x 20 left and 20 right Good morning x 10 6 Rounds for time of: 4 Deadlifts @ Heavy 6 Ring handstand pushups or 8 handstand pushups or 10 kipping handstand pushups
WOD Tuesday June 16th
Warm up # 3 1. Push press: 3,3,3,2,2,2,1,1,1 2. For time: 80 Double unders 40 Mountain climbers (double count) 40 Shoulder to over head @ 115 / 83 40 Glute ham sit ups 40 Pullups 80 Double unders
WOD Monday June 15th
Warm up # 6 1. 25 minutes to establish a 1 rep max front squat 2. 8 Rounds for time of: 2 Cleans @ heavy 4 Box jumps @ high
CrossFit Havoc 