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Workout of the Day (WOD)

September 25, 2012

Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

-then-
5 rounds for total time of:
20 KB Swings 32/24kg
10 Push Press 115/75#
Rest 1:1

September 24, 2012

15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk.
-then-
Run 400m
21 C2B Pullups
12 Thrusters 95/65
Run 400m
15 C2B Pullups
9 Thrusters 95/65
Run 400m
9 C2B Pullups
6 Thrusters 95/65

September 22, 2012

Team WOD

September 21, 2012

7 Push Press 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B

September 20, 2012

Annie + Running
50-40-30-20-10
Double Unders
Sit-ups
Complete a 400m run after each round of sit-ups

September 19, 2012

15 minutes Split Jerk practice (from ground)
5 rounds for time of
20 Wall Ball 20/14#
20 Russian Twists 20/14#

September 18, 2012

Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.
-then-
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups

September 17, 2012

 
 
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
-then-
3 rounds for time of:
7 HSPU
14 Burpee Over-the-Box Jumps 24/20″
21 KBS 24/16kg

September 15, 2012

Chuck is heading off to bootcamp on Monday to protect this great country of ours and today is his last WOD as a civilian.  Good luck Chuck and a sincere thank you from KOA Nation. Anyone that serves our country and gets KOA is shaved into their head is welcome back anytime. 

"Chuck's Final WOD"

September 14, 2012

Establish a 1RM Deadlift

 

1 mile run cooldown

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