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Blog Archive

Skill

Push Press
Push Jerk

WOD

Back Squats 3-3-3-2-2

Shoulders to OH 3-3-3-2-2-1-1-1 (go big on One reps)

Rest

50 GHD Back extensions

100 ABMAT Sit-ups or 50 GHD Sit-ups

Core Challenge WOD Day 7

RX 
100 T2B for time (it’s called a challenge) :)

L2 
100 knees to elbows for time

L3 
100 Jackknives for time

Performance WOD

Deadlift:
5 x 35% of max
5 x 45%
3 x 55%
5 x 70%
3 x 75%
1+ x 85% (as many as you can but leave two reps in reserve)

50 Hamstring Curls

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WOD:

3 Rounds for time

RX:

  • 15 DB Thrusters (45#/25#)
  • 20 GHD Sit ups
  • 25 DUs

L2:

  • 15 DB Thrusters (35#/15#)
  • 20 GHD Sit ups
  • 25 DUs

L3:

  • 15 DB Thrusters (25#/10#)
  • 20 ABmat Sit ups
  • 100 Single Jump Rope

Performance WOD:

Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75% (as many as you can but leave two reps in reserve)

50 Leg Extensions

 

RESULTS:

IMG-20130603-00003


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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