Workout of the Day

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Saturday 160206


Met Con:

AMRAP 27

Buy-in-

"DT"

5 RFT-

12 Deadlifts, 155/105 lbs.

9 Hang Cleans, 155/105 lbs.

6 Push Jerks, 155/105 lbs.

(15 min cap)

In teams of 4-

10 over the shoulder med ball cleans, 20#

10 Ab mat sit ups

20 BW squats

One athlete works at a time. Each athlete completes 1 full round.

2016-02-04 22.26.29

Friday 160205


Strength:

Weighted Pull Ups

5-5-3-3-1-1-1

Met Con:

Open 11.4

AMRAP 10

60 Bar-Facing Burpees

30 OH Squats, 120/90 lbs.

10 Muscle Ups/ 20 C2B Pull Ups

VZM.IMG_20160204_221255

Thursday 160204


Strength:

Back Squat

7 x 1, ascending

Met Con:

For time-

2 Rounds-

20 Pistols

5 Rope Climbs

2 Rounds-

20 GHD Sit Ups

50 DUs

VZM.IMG_20160202_154138

Wednesday 160203


Oly:

EMOM x 5

1 C&J @ 90% 1RM

Row:

3 Rounds-

1 min max kcal

1 min Rest

Met Con:

AMRAP 8

10 Box Jumps, 24/20"

10 Burpees

10 KB Swings, 70/53 lbs.

12019

Tuesday 160202


Strength:

Back Squat

5 x 3, across

Met Con:

Lurong WOD #3- "Snatch & Go"

4 RFT-

10 T2B (L3), L2-K290, L3- Ab Mat Sit Ups

10 Snatches, L3-135/95 lbs, L2- 95/65 lbs, L1-G2OH, 65/45 lbs.

(11 min. cap)

FB_IMG_1454382589863

Monday 160201


Oly:

7 Rounds-

1 Pause Hang Squat Clean + 2 Split Jerk

ascending, start at 60% 1RM

Met Con:

For time-

30 Front Squats, 115/85 lbs.

15 HSPUs

20 Front Squats, 155/115 lbs.

15 HSPUs

10 Front Squats, 205/145 lbs.

15 HSPUs

12010

Sunday 160131


Rest Day- 92 Burpees!

2016-01-28 21.23.36

Saturday 160130


Met Con:

"Row Frelen"

For time-

500m Row

21 Pull Ups

21 KB Swings, 53/35 lbs.

21 Thrusters, 95/65 lbs.

500m Row

15 Pull Ups

15 KB Swings, 53/35 lbs.

15 Thrusters, 95/65 lbs.

500m Row

9 Pull Ups

9 KB Swings, 53/35 lbs.

9 Thrusters, 95/65 lbs.

2016-01-28 21.16.15

Friday 160129


Strength:

Deadlift

5 x 2, across

Met Con:

Open WOD 12.3

AMRAP 18

15 Box Jumps, 24/20"

12 Push Press, 115/95 lbs.

9 T2B

2016-01-28 20.39.34

Thursday 160128


20 Rep Benchmark:

Back Squat

Met Con:

AMRAP 5

50 DUs

12/9 Strict Ring Dips

5 min Rest

AMRAP 5

50 DUs

12/9 Strict Ring Dips

2016-01-27 18.17.02

Wednesday 160127


Oly:

7 Rounds-

1 Hang Squat Snatch + 1 Snatch Balance + 1 OH Squat

-ascending, start at ~60% 1RM Squat Snatch

Met Con:

AMRAP 7

3, 6, 9, 12...

C2B Pull Ups

HSPUs

2016-01-26 16.27.02

Tuesday 160126


Lurong WOD #2

AMRAP 13

10 Power Cleans, L3-135/95 lbs., L2- 95/65 lbs., L1- 65/45 lbs.

20 Wall Balls, L3- 20/14 lbs. to 10', L2- 20/14 lbs. to 9', L3- Med ball cleans, 20/14 lbs.

30 DUs (L3), L2 & L1- 30 SUs

VZM.IMG_20160125_191217