Workout of the Day (WOD)
May 23, 2013
For Time:
50 Double Unders
9 Bear Complex 155/115
50 Double Unders
7 Bear Complex
50 Double Unders
5 Bear Complex
50 Double Unders
*10 Burpee penalty if you put the bar down during the complex.
May 22, 2013
1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.
2) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec.
21-15-9 of:
Deadlifts 315/205#
Box Jumps 30/24″
May 21, 2013
Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%
For time:
Four rounds for time:
4 Rope Climbs 15′
12 Push Press 115/75#
16 Sit-ups
May 20, 2013
1) 7X1 Hang Snatch – heaviest possible, rest 60 sec.
2) 5X3 HBBS @ 80% – rest 60 sec.
Conditioning
4 rounds for time of:
Run 400m
5 Burpee Muscle-Ups
14 Ball Slams 50/20#
May 18, 2013
Brie's Final WOD at KOA! Be ready!
May 17, 2013
Strength
1a) 3X10 Deadlifts @ 70% – rest exactly 2:00.
1b) 3X10 Bench Press @ 70% – rest exactly 2:00.
*Notes: A and B should be UB touch & go reps.
Conditioning
For time:
100 Double-Unders
50 HSPU (regionals standard)
40 TTB
30 Shoulder to OH 160/100#
90 Lunge Jumps
*You can break up the reps as needed. Just ge all of the work done.
May 16, 2013
Power Cleans 10-1 135/95
Slam Ball 1-10 50/20
10 power cleans followed by 1 slam ball, 9 power cleans followed by 2 slam ball etc.
May 15, 2013
1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.
2) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec.
Conditioning
“Jackie”
Row 1k
50 Thrusters 45#
30 Pullups
May 14, 2013
Every 30 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
3 rounds for time of:
Run 400m
7 Muscle-Ups
21 KBS 32/24kg
May 13, 2013
1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
2) 5X2 HBBS @ 80% – rest 60 sec.
Conditioning
8 minute AMRAP of:
5 Parallette HSPU (6″/4″ deficit)
15 (steps) BB Walking Lunges (front rack) 95/65#
30 Double-Unders