Workout of the Day

July
31
2012

WOD 8/1/12

Posted by Shane, 6:49 pm


Deadlifts
3-3-3-3-3 (RECORD HIGHEST 3 SET MAX)

then,

AMRAP in 12 min:

3 OH squats #135/95
9 bar facing bupees
18 double unders (60 single)

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July
30
2012

WOD 7/31/12

Posted by Shane, 7:33 pm


Max unbroken pull ups

then,

Tabata something else:

8 rounds, 20 sec work, 10 sec rest:

pull ups
push ups
sit ups
squats

Great job yesterday for everyone. I believe over 60% of class set PR’s in clean and jerk. Everyone is getting stronger that is for sure!

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July
29
2012

WOD 7/30/12

Posted by Shane, 6:52 pm


3 Attempts at 1 rep max of clean and jerk

then:

AMRAP in 15 min:

6 hspu
9 power cleans #135/95
12 wall ball #20/14 (10″ target for everyone)

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July
26
2012

WOD 7/27/12

Posted by Shane, 4:43 pm


Max rope climbs in 2 minutes

then:

AMRAP in 1 min, 3 rounds:

bench press #135/95
ghd sit ups
alt kb shatch #53/35
russian twist #35/25 (left and right side = 1 rep)
barbell rows #95/65

rest 1 minute in between rounds

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July
25
2012

WOD 7/26/12

Posted by Shane, 8:48 pm


Back squat
5-5-5 (90% of 1rm)

then:

5 RFT:

150m run
15 wall ball #20/14
30 double unders (100 single)

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July
24
2012

WOD 7/25/12

Posted by Shane, 5:27 pm


FOR TIME:

ROW 400M

REST 5 MIN, THEN:

AMRAP IN 12 MIN:

6 DEADLIFTS #155/105
9 K2E
12 BOX JUMPS #24/20

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July
23
2012

WOD 7/24/12

Posted by Shane, 7:49 pm


Push press
3-3-3-3-3 (record highest set)

Then

AMRAP in 6 min:

10 gs push ups
10 push press #95/65

Rest 2 min, then:

AMRAP in 6 min:

10 kb swings #70/53
10 hand release burpees

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July
22
2012

WOD 7/23/12

Posted by Shane, 7:37 pm


“Badger”

3 RFT:

30 squat cleans #95/65
30 pull ups
800m run

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July
19
2012

WOD 7/20/12

Posted by Shane, 5:55 pm

3 RFT:

20 cal row
20 power snatches #75/55
20 reverse grip pull ups
20 ghd sit ups
20 sdhp #75/55

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July
18
2012

WOD 7/19/12

Posted by Shane, 7:14 pm


Should press
3-3-3-3-3 (record highest set of 3) start at 65% of 1rm

then

AMRAP in 12 min:

4 push press/jerk #165/105
6 hang cleans #165/105
8 back squat #165/105

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