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Workout of the Day (WOD)

October 12, 2012

Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%.
Conditioning
Run 1 mile
40 C2B Pullups

October 11, 2012

Team Rowing Challenge

October 10, 2012

135# Snatch x 10

Rope Climb x 2

135# Snatch x 8

Rope Climb x 2

135# Snatch x 6

Rope Climb x 2

135# Snatch x 4

Rope Climb x 2

135# Snatch x 2

Rope Climb x 2

October 9, 2012

Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

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

-then-
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 30"/24"
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

October 8, 2012

15 minutes to establish a 1RM Split Jerk (rack)
-then-
5 rounds for total working time:
25 Jumping Squats @ 45#
20 KB Push Press @ 24/16kg (10 each arm)
15 Pullups

October 6, 2012

October 5, 2012

Every 30 seconds for 7 minutes (14 total reps):
1 Hang Clean (full squat) + 1 Push Press @ 70%
-then-
4 rounds for time of:
25 Pushups (hand release)
25 KBS 24/16kg

October 4, 2012

4 Rounds for Time of

 

5 HSPU

15 Lunge Jumps (each leg)

30 Double Unders

 

Mandatory 15:00 Mobility Post Wod

October 3, 2012

15 minutes to establish a 3RM (touch and go) Power Clean.
5 Rounds for Time of
10 Pull-ups
15 Box Jumps
20 Sit-ups

October 2, 2012

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

 
10 minute AMRAP of:
Run 200m
15 Push Press 115/75#

 

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