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Category

Daily Workouts

WOD for 070717

July 6, 20170
Segment 1: Snatch 60%/3 65%/3 70%/3 (75%/3) x 2 Segment 2: Clean & Jerk 60%/2+1 70%/2+1 (75%/2+1) x 2 Segment 3: 3 Rounds: 75 Double Unders (S1: Attempts S2: Singles 50 Air Squats 25 Calorie Row
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WOD for 070617

July 5, 20170
Segment 1: Power Clean + Front Squat 60%/2+2 65%/2+2 (70%/2+2) x 3 Segment 2: Front Squat 75%/3 80%/1 75%/3 83%/1 75%/3 85%/1 Segment 3: EMOM 10 minutes: Odd: 5 Thrusters (pick heaviest load you can maintain for all rounds) Even: 200m Run
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WOD for 070517

July 4, 20170
Segment 1: Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 Segment 2: AMRAP 4 minutes: 21 Calorie Row 15 Power Cleans (135/95) 9 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4 minutes: 21 Calorie Row 15 Power Cleans (115/80) 9 Burpee Box Jump Overs Rest 4:00 AMRAP 4 minutes: 21 Calorie Row 15 Power...
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July 4, 2017

July 3, 20170
“The Don” For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double unders U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned...
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WOD for 070317

July 2, 20170
Segment 1: Power Snatch + OHS 60%/2+2 65%/2+2 (70%/2+2) x 3 Segment 2: Halting Snatch Deadlift (75%/5) x 5 *3 sec pause at power/pockets position Segment 3: EMOM 10 minutes: Minutes 1-5: 3 Snatches (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 6-10: 5 Clean & Jerk
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WOD for 070217

July 2, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: “Deck of Cards” The # on the card represents reps Face cards = 10 reps Jokers = 50 KB Swings Hearts – Situps Diamonds – Med Ball Cleans (20/14) Spades – Burpees Clubs – OH Lunges (45/25) *Next...
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WOD for 070117

June 30, 20170
Segment 1: EMOM 6 minutes: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (Rx: 185/135 S1: 135/95 S2: 105/75) Segment 2: For Time: “Daniel” 50 Pullups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pullups
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WOD for 063017

June 29, 20170
Segment 1: Snatch 1RM Segment 2: Clean & Jerk 1RM Segment 3: 5 Rounds: 10 Power Snatch (Rx: 95/65 S1: 65/45 S2: 45/33) 10 Box Jump Overs (Rx: 24/20 S1: 20/16 S2: 16/12)
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WOD for 062917

June 28, 20170
Segment 1: Deadlift 1RM (without form breaking down) Segment 2: Overhead Squat 1RM Segment 3: Mobility
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WOD for 062817

June 27, 20170
Segment 1: Power Clean (65%/2) x 3 Segment 2: Front Squat (70%/2) x 3 Segment 3: AMRAP 7 minutes: Wall Balls (Rx: 30/20 S1: 20/14 S2: 14/10) *Every minute on the minute: 5 Deadlifts (Rx: 225/155 S1: 165/105 S2: 125/75)
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