Workout: Competition & L2: 20x KB Swings (24/16) 2x Box Jumps (24/20) 18x KB Swings (24/16) 4x Box Jumps (24/20) 16x KB Swings (24/16) 6x Box Jumps (24/20) continue until………………….. 2x KB Swings (24/16) 20x Box Jumps (24/20) L1: KB (16/8)
WOD 2/7/14
Strength: Deadlift: 70% 1×5, 80% 1×3, 90%x 1xMR Conditioning: Competition & L2: 5 Rounds of: 10x Kneeling KB Half moons (24kg/16kg) 15x Russian Twists (45#/25#) 20x Flutter Kicks (4-count) L1: 5 Rounds of: 10x Kneeling KB Half moons (16kg/8kg) 15x Russian Twists (25#/10#) 20x Flutter Kicks (4-count)
WOD 2/6/14
Workout: All levels: Row 2km Rest 5 minutes Then: Competition & L2: AMRAP 18: 40x Box Jumps (24″/20″) 30x Double unders 20x Lunges (10 per) 10x Burpees L1: AMRAP 18: 20x Box Jumps (24″/20″) 20x Double unders 20x Lunges (10 per) 10x Burpees
WOD 2/5/14
Strength: Push Press: 70% 1×5, 80% 1×3, 90%x 1xMR Conditioning: All levels:Tabata Ring Dips Rest 3 Minutes 4 Rounds: 5x Split Jerks (135/95) (115/75) (95/65) 10x Push-ups 20x Sit-ups
WOD 2/4/14
Weightlifting: Competition & L2: 7 Minutes to work up to a max Power Clean L1: 7 Minutes to work up to a max Hang-Power Clean Conditioning: Competition: AMRAP 15: 5x Hang Power Cleans (155#/105#) 15x KB Swings (2p/1.5p) Run 400m L2: AMRAP 15: 5x Hang Power Cleans (135#/95#) 15x KB Swings (1.5p/1p) Run 400m L1: AMRAP 15: 5x Hang …
WOD 2/3/14
Strength: High Bar BS: 70% 1×5, 80% 1×3, 90%x 1xMR Conditioning: Competition & L2: Tabata – T2B L1: Tabata – Sit-ups Rest 5 Minutes Then: Competition: Amrap 10: 10 OH Squats (115#/75#) 10 Box Jumps (24″/20″) 20 Seconds rest L2: Amrap 10: 10 OH Squats (95#/65#) 10 Box Jumps (24″/20″) 20 Seconds rest L1: Amrap 10: 10 OH …
WOD 1/31/14
Strength: Deadlift: 65% 1×3, 75% 1×3, 85%x 1xMR Conditioning: Benchpress ladder Comp: 1xBW/.5xBW L2: 3/4xBW / 1/3xBW L1: .5 xBW / 1/4xBW Then 6x 400m run 1 minute recovery BW= bodyweight
WOD 1/30/14
Workout: Competition: Row 500m 35x Kettlebell Swings (2p/1.5p) 30x burpees Run 800m 25x Deadlifts (225#/155#) 30x Ring dips Run 400m 15x Squat Cleans (155#/105#) 30x C2B L2: Row 500m 35x Kettlebell Swings (1.5p/1p) 30x burpees Run 800m 25x Deadlifts (225#/155#) 30x Ring dips Run 400m 15x Squat Cleans (135#/95#) 30x C2B L1: Row 500m 35x Kettlebell Swings (1p/.5p) 30x burpees …
WOD 1/29/14
Strength: Push Press: 65% 1×3, 75% 1×3, 85%x 1xMR Workout: Competition: “Heavy Isabelle” 30x Snatches (155#/110#) L2: “Isabelle” 30x Snatches (135#/95#) L1: “Little Isabella” 30x Snatches (95#/65#)
WOD 1/28/14
Skill: All levels: 10 minutes to find a heavy squat snatch Then 15x 1 Squat snatch at 70% heavy single Do you know how to miss olympic lifts?