Get it ? Le lulz.
September 5, 2012
September 4, 2012
Daily WOD 9/5/2012
A. 3 Position Snatch @65-75% x 5 sets - 2 minute rest in between sets
B. 5 Touch and go Squat Cleans x 5 sets - 2 minute rest in between sets - start light/moderate - build up to a heavy set
C.
Death By Squat Snatch @ 155#
As soon as you fail a minute
Death by 15ft Rope Climbs
D.
AMRAP 8 minutes
10 Supinated Ring Pullups
10 True Pushups
B. 5 Touch and go Squat Cleans x 5 sets - 2 minute rest in between sets - start light/moderate - build up to a heavy set
C.
Death By Squat Snatch @ 155#
As soon as you fail a minute
Death by 15ft Rope Climbs
D.
AMRAP 8 minutes
10 Supinated Ring Pullups
10 True Pushups
September 3, 2012
Daily Dose of Awesomeness
This guy has some great "instructional" videos on how to make it to the pros. I suggest you watch and take notes.
Daily WOD 9/4/2012
WOD
A. Push Press 5-3-1-5-3-1 - Second wave heavier than the first
B. Clean Pull - 85% of Clean 5 x 5
C. Establish a 3 rep max weighted pullup, strict
D. 3 rounds of :
400m run, 25 pull-ups
Rest 5 minutes
3 rounds of
100# Farmer Carry - 100ft
10 DB snatches 100# (5 right / 5 left)
20 Burpees
E.
3 sets of
20 GHD situps
15 Reverse Hypers
A. Push Press 5-3-1-5-3-1 - Second wave heavier than the first
B. Clean Pull - 85% of Clean 5 x 5
C. Establish a 3 rep max weighted pullup, strict
D. 3 rounds of :
400m run, 25 pull-ups
Rest 5 minutes
3 rounds of
100# Farmer Carry - 100ft
10 DB snatches 100# (5 right / 5 left)
20 Burpees
E.
3 sets of
20 GHD situps
15 Reverse Hypers
September 2, 2012
Daily WOD 9/3/2012
OLY
7 x 1 of Power Clean + 1 1/4 Front Squat - rest 60-90s between sets - as heavy as possible
7 x 1 of Hang Power Snatch + Power Snatch + 2 OHS - rest 60s - heavy, but clean
Conditioning
50 KB swings - 70#
40 Box Jumps - 30''
30 Deadlifts - 275#
20 Shoulder to Overhead - 155#
10 Double unders
Rest as needed
AMRAP 5 minutes
1000m row @10 damper
Max BS @185# (off floor)
7 x 1 of Power Clean + 1 1/4 Front Squat - rest 60-90s between sets - as heavy as possible
7 x 1 of Hang Power Snatch + Power Snatch + 2 OHS - rest 60s - heavy, but clean
Conditioning
50 KB swings - 70#
40 Box Jumps - 30''
30 Deadlifts - 275#
20 Shoulder to Overhead - 155#
10 Double unders
Rest as needed
AMRAP 5 minutes
1000m row @10 damper
Max BS @185# (off floor)
Subscribe to:
Posts (Atom)