Posts Categorized: WOD

MONDAY (5-12-14)

(A)
Back Squat
6-8 x 3 @ 84%
 

* Adjust weight down slightly if needed to maintain proper form!
* Rest 2 minutes in between sets.
 
(B)
“Cindy”
Complete a 20 minute AMRAP of:
– 5 Pull-ups
– 10 Push-ups
– 15 Squats
 

If you are not having some fun with your training you are definitely missing out!

FRIDAY (5-2-14)

**Make Up Day**
 
- Make up a WOD missed during the last cycle or work sills and mobility.

Mandy setting up for a big lift at the “Festivus Games” competition

 

THURSDAY (5-1-14)

(A)
Front Squats
6-8 x 3 @ 83%
 

* Rest 2 minutes in between working sets.
 
(B)
“Happy Birthday Jen!”
For Time Complete:
– 37 Power Snatches
– 37 Knees-to-Elbows
– 37 Box Jumps (24/20)
– 37 Power Cleans
 
~ Option 1 = (55-65/35-45)
~ Option 2 = (75/55)
~ Option 3 = (95/65)
* Use the same [...]

WEDNESDAY (4-30-14)

(A)
Split Jerk Skill Work
 
(B)
Build to a heavy Split Jerk
* 15 minutes.
 

(C)
For Time Complete:
– 750M Row
– 30 Handstand Pushups
– 30 Shoulder-to-Overhead
 
~ Option 1 = (75/55)
~ Option 2 = (95/65)
~ Option 3 = (115/75)
• “Wellness” sub Hand Release Push-ups for the HSPUs.

Go Mark!

TUESDAY (4-29-14)

(A)
15 minutes of lower body mobility work.
 
(B)
Against a 4 minute running clock complete:
– 400M Shuttle Sprints (100M x 4)
– Max Rep Abmat Sit-Ups
 
* Rest 2 minutes.
 
Against a 4 minute running clock complete:
– 400M Shuttle Sprints (100M x 4)
– Max Rep Burpees to 6″ target
 
* Rest 2 minutes.
 
Against a 4 [...]