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Mon

Posted 12/10/16 by | 0

spdc0175

ST/Wod Prep:

13 minutes to find a Heavy

Power Clean + F Squat + Push Jerk

WOD:

“Wise Men”
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
Rest 3:00
AMRAP 3:
Macho Man (205/145#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

***Advice: Start with around 50-55% of your max power clean for the first amrap, then 60-65%, then 70-75%


Saturday. TOYS FOR TOTS. Bring Friends.

Posted 12/09/16 by | 0

spdc20160042

WU:

Game, core stability, deadlift technique

ST:

Find a Heavy 5 Rep Dead lift in 15 min.

“Build-a-Bod Wod”

For Time:

50 Med Ball Sit-ups (20/14)

40 Push-ups

30 BB Curls (or with Dumbbells if equipment is low)

20 Deadlifts (185/125)

10 Burpees

20 Deadlifts (185/125)

30 BB Curls

40 Push-ups

50 MB Sit-ups

**RX+: 225/155 DL, GHD Sit-ups

Gold: Unweighted Sit-ups, Knee Push-ups

Silver: Unweighted Sit-ups, Knee Push-ups, DL 155/105, Curls 15#

Bronze: Same as silver but Reps 30, 25, 20, 15, 10…etc.

 


Fri

Posted 12/08/16 by | 0

spdc0156

SS:

Build to a Heavy of the Complex-

1 Strict Press + 2 Push Presses + 3 Push Jerks

For Time:

1K Row

40 Thrusters (BB)

40 Toes to Bar

 


Thur

Posted 12/07/16 by | 0

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Stamina-

22 Min AMRAP:

20 Wallballs (20/14)

20 KB Swings (2/1.5, American)

20 Burpees

20 Box Jumps (24/20)

Mobility-

1 min ea:

Couch, Fig 4, scorpion, thread the needle, Lax ball on Ham strings and Traps

 


Wed

Posted 12/06/16 by | 0

IMG_3548

GYMN:

3 x

Max Hold Top of Rings

Max Hold Bottom of Rings

15 Hollow Rocks

*15 min cap

EMOMx20:
Odd: 15/12 Calorie Row
Even: 6 Kipping HSPU

*RX+ deficit

 


Tues

Posted 12/05/16 by | 0

SPDC20160008

SS:

Build to a heavy complex of:

1 Power Snatch + 1 Squat Snatch + 1 OHS

4 Rounds For Time:

40 Double Unders

10 Deadlifts (95/65)

10 Power Snatch (95/65)

 

 

 


Mon

Posted 12/04/16 by | 0

57278d5e56c3c

ST:

Find a 1 Rep Max Front Squat in 18 min.

For Time:

9 – 7 – 5

Squat Cleans (60% of 1 RM FSq.)

Bar Muscle-up

(scale= 2 Chest to Bar + 2 Pushups)


Sat

Posted 12/02/16 by | 0

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Partner WOD- For Time:

125 Calorie Bike

50 Power Snatches (105/75#)

125 Calorie Row

50 Clean and Jerks (105/75#
250 Double Unders
50 Thrusters (105/75#)

*scale accordingly

 


Fri

Posted 12/01/16 by | 0

elijah-muhammad-banner

WU:

3 rds-

10 sec Hang

5 Hang-2 Actives

5 Kip Swings (small and controlled)

5 Push-ups

5 Pause Squats

ST:

Find a Heavy 3 Rep Bench Press in 16 min.

AMRAP 12:

3 rounds of “Cindy”

15/12 Cal Row

(Cindy = 5 pull-ups, 10 push-ups, 15 air squats)

MOB:

1 min: couch, wall split, pigeon


Thurs

Posted 11/30/16 by | 0

CFL 16.2.0075

WU:

800m Run

15 Bird Dogs

1 min. Plank hold

1 min. Down dog hold

*Coach Mobility

*Kettlebell Practice

9 – 15 – 21 For Time:

KBS (2/1.5) *Merica

Burpees

*rest 5 mins

21 – 15 – 9 For Time:

WBS (20/14) 10′ both

Toes to Bar

*WODS are to be done FAST.