cal

Tuesday 7.14.2015

STRENGTH

15 min to find Heavy Snatch Pull + Hang Power Snatch + OHS

CONDITIONING

20 min EMOM:
Even - 12/8 Calorie Row
Odd - 10 Burpee

Finisher:
3 x ME V-Ups 

COMPETITION

8 x 3 Sots Press (barbell)8 x 3 Snatch Balance (light)

Tuesday 6.16.2015

wodSTRENGTH15 min to find Heavy Hang Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch

CONDITIONING Partner WOD 10 Rounds (5 per partner) 90 sec Rounds 6 Power Snatch 95/65 ME Calorie Row *Score is calories. Partners alternate full rounds.

Finisher 3 x 12 KB/DB Oblique Bends

COMPETITION 3 Rounds: 10 T2B 3 Rope Climbs

Saturday 6.6.2015

wod CONDITIONING Team of 2 for Reps 4 Rounds: Partner A - 2 Min Row for Cal Partner B - 2 Min Russian KB Swing 53/35

Partner B - 2 Min Row for Cal Partner A - 2 Min Russian KB Swing 53/35

Score is reps and calories.

Friday 6.5.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 10 Strict Pull-Ups 20m Waiter Walk 53/35 (each side) 30 Push-Ups 40 DB Push Press 40/30 50 Cal Row

Finisher 4 x 20 Sit Ups

COMPETITION 3 Rounds: 30 Double Unders 10 Push Jerks 155/115

Wednesday 5.6.2015

wodSTRENGTH/SKILLA. 10 x 3 Close-Grip Floor Press @70% 

CONDITIONING 2 Rounds: 40 Cal Row 30 Pull-Ups 20 HR Push Ups 10 Toe 2 Bar *Rest 3 min*

Finisher 3 Sets: 30 sec Band Pull Aparts 30 sec Hammer Curls

COMPETITION 10 min work on this complex: 1 Pull-Up 1 Toe 2 Bar 1 CTB Pull-Up 1 Bar MU

Wednesday 2.25.2015

wodSTRENGTH/SKILLA. 10 x 2 @ 70% Deadlifts B. 3 x 10 Seated Box Jumps

CONDITIONING 3 Rounds: 1 min Row for Cal 1 min Russian KB Swing 1 min Goblet Squat *1 min rest

Finisher 5 min Plank

COMPETITION 30 GHRs 3x15 Reverse Hypers

Sunday 2.15.2015

wod CONDITIONING20 min Running Clock For Calories/Reps: 5 Minutes Row for Calories 5 Minutes Max Push Ups 5 Minutes Row for Calories 5 Minutes Max Ring Row

Monday 12.22.2014

wodSTRENGTHA. 15 min to find 1rm Close Grip Bench Press B. 3 x ME Push-Ups

CONDITIONING Teams of 2 5 Rounds per person 2 min to: Row 20 Calories/15 Calories ME Pull-Ups *Teammates alternate rounds

Finisher 100 Face Pulls

 

Sunday 11.9.2014

wod CONDITIONING For Time: 40 Calorie Row 20 Burpee Box Jumps 30 Calorie Row 15 Burpee Box Jumps 20 Calorie Row 10 Burpees Box Jumps 10 Calorie Row 5 Burpee Box Jumps

 

Saturday 10.25.2014

wodCONDITIONING Team of 2 20 min AMRAP: 30 Slam Balls 30 Calorie Row

 

Saturday 10.4.2014

wod CONDITIONING 3 Partner Per Team

25 min AMRAP: 200m Sled Drag (light) Calorie Row Wall Ball

1 partner pulls sled 200m while other partners accumulate calorie on the row and wall ball reps. Rowing and wall ball partners can switch at any time. Sled partner must finish 200m before switching.