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Category

Daily Workouts

WOD for 072717

July 26, 20170
Segment 1: In 10 Minutes: Establish a Technically Sound Power Clean Max Rest 5:00 Segment 2: “Barbell Stamina and Proficiency Test” Segment 3: Max Unbroken Kipping Pullups -Or Pull-up Strength Work
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WOD for 072617

July 25, 20170
Segment 1: Power Clean (70%/3) x 3 Segment 2: Back Squat (75%/5) x 3 Segment 3: AMRAP 9 minutes 6 Pullups 9 Front Squats (Rx: 135/95 S1: 105/75 S2: 75/45)
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WOD for 072517

July 24, 20170
Segment 1: EMOM 10 minutes: Minutes 1-5: 3 Snatch (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 6-10: 5 Clean and Jerks Segment 2: AMRAP 5 minutes 7 Rounds of “The Chief” (115/80) rest 5 minutes AMRAP 5 minutes 6 Rounds of “The Chief” (135/95) rest 5 minutes AMRAP 5 minutes 5 Rounds of “The Chief”...
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WOD for 072417

July 23, 20170
Segment 1: Power Snatch (70%/3) x 3 Segment 2: Overhead Squat (70%/3) x 3 Segment 3: 21-15-9: DB Snatches (Rx: 50/35 S1: 35/20 S2: 20/15) Pushups …Directly into… 21-15-9 Box Jump Over (Rx: 24/20 S1: 20/16 S2: 16/12) Pullups
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WOD for 072317

July 22, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: AMRAP in 12 minutes (Alternating movements with a partner) 4 Deadlifts (Rx: 225/185 S1: 155/105) 8 T2B (S1: Knees to elbows) 16 Double Unders (S1: Attempts S2: Singles) Segment 3: 8 minutes: for Total Reps: 2-mins: G2OH (135/95)...
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WOD for 072217

July 21, 20170
Segment 1: EMOM 10 minutes: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135) Segment 2: 600m Run 2 Rounds of “DT” 12 Deadlift (Rx: 155/105 S1: 115/75) 12 Hang Power Clean 12 Push Jerk 600m Run 2 Rounds of “DT” 600m Run 2 Rounds of “DT” 600m Run”
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WOD for 072117

July 20, 20170
Segment 1: Front Squat (78%/4) x 5 Segment 2: Ascending Ladder by 3’s for 8 minutes: 3 Thrusters (Rx: 95/65 S1: 75/55 S2: 65/45) 3 Toes to Bar (S1: Knees to Elbows S2: Knee raises) 6 Thrusters 6 Toes to Bar 9 Thrusters 9 Toes to Bar
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WOD for 072017

July 19, 20170
Segment 1: In 20 minutes: Find a 1RM Split Jerk Segment 2: Gymnastics Testing: “Pushing” In 3 attempts or less: Max Unbroken Strict HSPU (or) Max Unbroken Pushups (elevated on plates) -Rest 5:00- Segment 3: In 3 attempts or less: Max Unbroken Kipping HSPU (or) Max Unbroken Push Press w/ 50% of BW on the...
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WOD for 071917

July 18, 20170
Segment 1: Power Clean (75%/3) x 3 (80%/2) x 2 Segment 2: Power Jerk (70%/3) x 5 Segment 3: For Time: 1k Row 100 Double Unders 10 Rounds of “Cindy”
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WOD for 071817

July 17, 20170
Segment 1: EMOM 8 minutes: Minutes 1-4: 3 Snatch (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 5-8: 5 Clean and Jerks Segment 2: AMRAP 5 minutes: 600m Run Buy-In (only do once) 12 Deadlifts (Rx: 185/135 S1: 155/105 S2: 115/75) 12 Bar Facing Burpees Rest 5:00 AMRAP 5 minutes: 400m Run Buy-In 9 Deadlifts 9...
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