WOD: Snatch, DUs, Situps, Ring Rows

Posted: September 23, 2014 in Uncategorized

Tuesday Workout Of the Day

LIFT

Snatch
3×3 @ 75%
3×2 @ 80%

WOD

10min AMRAP
30 Double Unders
20 Situps
10 Ring Rows

Monday Workout of the Day

LIFT

Press
3×3 @ 80%
3×1 @ 85%

WOD

5 Rounds…
10 Ring Dips
20 Front Squats (45/35)
10 Pushups
20 Front Rack Lunges

Sunday Workout Of the Day

‎LIFT
Hang clean + clean
(2+1)x3@70%
(1+1)x5@80%

WOD
21-15-9
Burpees
Wall Balls (20/14)
Deadlifts (185/135)

Saturday Workout Of the Day

SKILL

3x Max Handstand Hold

WOD

6 Rounds…
400m Run
18 KB Swings (50/35)
12 Pullups
18 KB Lunges

WOD: Squat, Snatch, Dip

Posted: September 19, 2014 in Uncategorized

Friday Workout Of the Day

LIFT

Back Squat
4×4 @ 80%
4×2 @ 85%

WOD

2 Rounds…
5min AMRAP
3 Hang Snatch (95/65)
5 Ring Dips
7 Air Squats
2min Rest Between Rounds

Thursday Workout Of the Day

SKILL
Turkish get ups
3×2/3×2
(increase weight for the second set, 2/arm)

WOD
3 min
Max Pullups
2min rest
3 min
Max Push Press (95/65)
2min rest
3 min
Max Burpees

BUY OUT
3 min squat hold

Wednesday Workout Of the Day

LIFT
Deadlifts
5×3 @ 80%

WOD
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
V-ups
15 double unders between sets