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Workout of the Day (WOD)

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#

 

October 1, 2012

7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.

4 rounds for total working time of:
10 Front Squats @ 60% of 1RM (ground)
Run 400m

 

September 29, 2012

2 rounds for time (1 minute rest in between rounds)
30 stand ups from kneeling position while holding a plate (45/25)
30 hollow rocks
30 SDLHP 75/55
30 knees to elbow
30 push press 75/55

September 28, 2012

4 rounds for time of:
3 Rope Climbs 15′
20 Pushups (hand release)
40 Situps

September 27, 2012

20 Minutes of Mobility (coach led)

 

15 minutes Snatch Practice (technique and steps)

 

6 minute amrap

30"/24" box jump x 7

135#/95# ohs x 7

 

 

 

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