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Category

Daily Workouts

WOD for 081617

August 15, 20170
Segment 1: Power Clean (70%/5) x 5 Segment 2: Push Press (70%/5) x 5 Segment 3: For Time: 15-10-5 Kettlebell Swings (Rx: 70/52 S1: 52/35 S2: 40/20) Toes to Bar (S1: KTE S2: Knee Raises) 800 Meter Sandbag Run (50/35) 5-10-15 Kettlebell Swings Toes to Bar
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WOD for 081517

August 14, 20170
Segment 1: EMOM 6 minutes 3 Power Cleans 3 Front Squats 3 Push Jerks (Rx: 155/105 S1: 115/75 S2: 85/55) Segment 2: AMRAP 3 minutes, Rest 3:00 21 Calorie Row 21 Burpees over Rower Max Thrusters (75/55) AMRAP 3 minutes, Rest 3:00 18 Calorie Row 18 Burpees over Rower Max Thrusters AMRAP 3 minutes, Rest...
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WOD for 081417

August 13, 20170
Segment 1: Snatch 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 Segment 2: Snatch Pull (110%/2) x 4 Segment 3: 3 Rounds: 400m Run 15 Clean and Jerks (Rx: 115/80 S1: 95/65 S2: 75/45) 75 Double Unders (S1: Attempts S2: Singles)
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WOD for 081317

August 12, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 3 Rounds: 10 Front Squats (Rx: 185/135 S1: 135/95 S2: 105/75) 20 Chest to Bar Pullups (S1: Pullups S2: Scale as needed) 50 Double Unders (S1: Attempts S2: Singles)
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WOD for 081217

August 11, 20170
Segment 1: “Isabel” For Time: 30 Snatches (135/95) Segment 2: Teams of 3: 10k Row Athletes change every 250m
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WOD for 081117

August 10, 20170
Segment 1: Clean Pull (107%/3) x 4 Segment 2: Front Squat (83%/5) x 5 Segment 3: “Fran”
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WOD for 081017

August 9, 20170
Segment 1: Deadlifts 5×5 Increasing to a heavy 5 Sets start every 3 minutes Segment 2: EMOM 10 minutes: Even: Jog 100 meters Odd: Skill of choice Options: HSPU T2B Muscle Ups (drills) Pushups Dips HS Hold Pick Reps that can be done unbroken and in rhythm Goal is to never “redline”
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WOD for 080917

August 8, 20170
Segment 1: Push Press (80%/4) x 5 Segment 2: Power Jerk (80%/3) x 5 Segment 3: AMRAP 7 minutes Power Snatch (Rx: 115/80 S1: 95/65 S2: 75/55) EMOM: 7 Wall Balls (Rx: 30/20 S1: 20/15 S2: 15/10)
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WOD for 080817

August 7, 20170
Segment 1: For Time: 30 Clean & Jerks (Rx: 185/135 S1: 135/95 S2: 95/65) Segment 2: 3 Rounds: 100 Double Unders 400 Meter Run Rest 3:00 between rounds
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WOD for 080717

August 6, 20170
Segment 1: Ring Muscle Ups/Pullups Max Unbroken Reps Segment 2: Back Squat (83%/5) x 5 Segment 3: “Nasty Girls” 3 Rounds: 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (135/95)
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