one-arm

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

Sunday 5.3.2015

wod CONDITIONING 4 Rounds: 800m Run 40 Alternating 1-Arm DB Clean and Jerk

Monday 3.30.2015

wodSTRENGTHA. 10 x 3 Push Jerks @ 65% B. 2 x ME Strict Pull-Ups

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 1 Arm DB Push Press L 40/30 10 1 Arm DB Push Press R 40/30 *1 min rest between rounds

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 CTB Pull-Ups

Friday 1.30.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH A. 12 min EMOM:  Push Press @ 60% B. 3 x 12 1-Arm DB or KB Row

CONDITIONING 6 min AMRAP: 15 Shoulder to Overhead 95/65 30 Double Unders

Finisher 100 Band Pull Aparts

COMPETITION 3 Rounds (not for time): 10’ Handstand Walk 10 Toe 2 Bar 10 CTB Pull-Ups

Wednesday 12.17.2014

wodSTRENGTHA. 9 x 3 Floor Press @ 60% B. 3 x ME Barbell Body Row

CONDITIONING 13 min AMRAP: 5 Pull-Ups 10 1-Arm DB Strict Press (10 per side) 200m Sprint

Finisher 40 Toe 2 Bar

COMPETITION *Chest to bar in WOD 5 min AMRAP: 2 Bar MU 3 Strict HSPU 4 Box Jump 30/24 

Thursday 12.11.2014

wod CONDITIONING 5 Rounds: a. 1-Arm KB Swing LEFT x10 b. 1-Arm KB Swing RIGHT x10 c. Slasher LEFT x10 d. Slasher RIGHT x10 e. KB Hang High Pull x10 f.  1-Arm KB OHS LEFT x10 g. 1-Arm KB OHS RIGHT x10 *2 min rest between rounds

 

Monday 12.8.2014

wodSTRENGTHA. 9 x 3 Floor Press @ 50% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 40 Push Press 45/35 40 Double Unders 30 Push Press 45/35 30 Double Unders 20 Push Press 45/35 20 Double Unders 10 Push Press 45/35 10 Double Unders

Finisher 30 Toe 2 Bar

COMPETITION 15 Bar MU Tabata Airdyne