calorie

Thursday 7.2.2015

wodSTRENGTH/SKILL3 min Row for Calories

CONDITIONING “The Chief” 5 Rounds for Reps 3 min AMRAP: 3 Power Cleans 135/95 6 Push Ups 9 Squats *1 min Rest

Tuesday 6.23.2015

wodSTRENGTH15 min to find 2RM Hang Power Clean

CONDITIONING 3 Rounds for Reps: 1 min Burpees *1 min Rest* 1 Min Cal Row *1 min Rest* 1 min Power Clean 135/95 *1 min Rest*

Finisher 3 x 30 sec ME Sit Ups

COMPETITION 10 min Non-False Grip MU work 10 min Seated L-Sit Rope Climb work

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

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

Friday 4.17.2015

wodSTRENGTHA. 15 min to find 1RM Push Jerk B. 3 x 45 sec Lying DB Extension

CONDITIONING 9 Min AMRAP: *5 Pull Ups 5 Toe 2 Bar 20 Double Unders

Finisher 100 Banded Push Downs 

COMPETITION *CTB 3 x ME Muscle Up 5 min Triple Under work

Monday 4.13.2015

wodSTRENGTHA. Close Grip Floor Press 12 x 3 @ 60% B. 2 x ME DB Bench Press

CONDITIONING For Time: 50 Cal Row 40 Push Ups 30 American KB Swings 53/35 20 Pull-Ups *10 DB Strict Press 40/30

Finisher 100 Banded Pull Downs

COMPETITION *HSPU Tabata Airdyne **4 min Rest** Tabata Airdyne 

Saturday 2.21.2015

wod CONDITIONING Teams of 2

2 Rounds: 21-15-9 Calorie Row Thrusters 45/35 Pull-Ups

Work can be divided between partners any way. 

Sunday 1.4.2015

wod CONDITIONING 20 min EMOM: Even min- 12 Burpees Odd min- 12 Calorie Row

 

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

 

Sunday 1.4.2015

wodCONDITIONING20 min EMOM: Even min- 12 Burpees Odd min- 12/10 Calorie Row