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Workout of the Day

  

Workout Of The Day

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 2/11/2016 10:01 PM

 Skill - Snatch

9 Power Snatch
- 3 @ 60-65-&70%
6 Snatch
-3 @ 75-&80%
5 Snatch
- 2 @ 85%
- 2 @ 90%
- 1 @ 95%
 
WOD - 10 Min AMRAP
3 Front Squats (115/75)
3 SH2OH (115/75)
10 Cal Row
6 Front Squats
6 SH2OH
10 cal Row
9 Front Squats 
9 SH2OH
10 cal Row.....
By Matt Seliger on 2/11/2016 10:00 PM

 Strength

OH Pause Squat (3 sec. Pause)
6x3
 
WOD - Tabata Rounds
Plate Burpees
Cal Row
Slamball (50/30)
 
Exit: Mobility
By Matt Seliger on 2/11/2016 9:59 PM

 Skill - 10 sets

1 Power clean+ 1 Push Jerk
reset
1 Squat clean + 1 split jerk
-increasing sets
 
WOD - 12 min AMRAP
20 GHD Sit ups
25 Dead Lifts (155/105)
30 Pull ups
35 WB (20/14)
40 D.U
 
Exit: Mobility
By Matt Seliger on 2/11/2016 9:58 PM

 Strength/Skill

5x3 Dead lift-80-90%
5x5 HSPU (Strict/deficit)
5 x max Unbroken D.U or D,U for 1 min
 
WOD- For Time
110/95 Cal row 
*7 SH Push ups every min
By Matt Seliger on 2/11/2016 9:54 PM

 * every WOD starts with 3 rope climbs

WOD 1 -7 min AMRAP
10 Thrusters (95/65)
10 T2B
 
-3 min rest
 
WOD 2 -7min AMRAP 
7 power cleans (95/65)
3 high box jumps (30/24)
 
-3min rest
 
WOD 3- 7 min AMRAP
16 sit ups
10 SDHP (95/65)
 
-3 min rest
 
WOD 4- 7 Min AMRAP 
24 back squats (95/65)
10 Burpees
By Matt Seliger on 2/11/2016 9:53 PM

 Strength-5 sets

Bench press x5
KB 1-Arm row x8each
WGT Pistol x5 each
 
WOD: 30-20-10
Cal row
Sit ups 
KB swings
By Matt Seliger on 2/11/2016 9:52 PM

 Skill - OTM x8 

2 Squat snatch
- Build
 
WOD - 3RFT
10 C&J (135/95)
10 Box Jumps (24/21)
25 WB (20/14)
 
Exit: Mobility
By Matt Seliger on 2/11/2016 9:50 PM

 Strength - 6sets

X3 front squats 80-90%
X3 high box jumps
 
WOD - 12 min AMRAP
10 T2B 
15 Slamball (50/30)
20 D.U
 
Exit: Mobility
By Matt Seliger on 2/11/2016 9:49 PM

 WOD 7 min AMRAP 

6 C2B
4 cleans (135/95)
2 snatch
 
Conditioning 
Every 2 min x7
20/16 cal row
8 Burpees
 
Exit: 3 sets
8ea single leg good mornings 
12 knee to elbows
By Matt Seliger on 2/11/2016 9:48 PM

 Skill- OTM x8 

Even: 5 T-n-G cleans @60-70%
Odd: :30 HS Hold
Strength- 4 Sets
6 Push press
8-12 strict pull ups
 
WOD- 4RFT
200m run
20 WB (20/14)
  

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Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 2/11/2016 10:01 PM

 Skill - Snatch

9 Power Snatch
- 3 @ 60-65-&70%
6 Snatch
-3 @ 75-&80%
5 Snatch
- 2 @ 85%
- 2 @ 90%
- 1 @ 95%
 
WOD - 10 Min AMRAP
3 Front Squats (115/75)
3 SH2OH (115/75)
10 Cal Row
6 Front Squats
6 SH2OH
10 cal Row
9 Front Squats 
9 SH2OH
10 cal Row.....
By Matt Seliger on 2/11/2016 10:00 PM

 Strength

OH Pause Squat (3 sec. Pause)
6x3
 
WOD - Tabata Rounds
Plate Burpees
Cal Row
Slamball (50/30)
 
Exit: Mobility
By Matt Seliger on 2/11/2016 9:59 PM

 Skill - 10 sets

1 Power clean+ 1 Push Jerk
reset
1 Squat clean + 1 split jerk
-increasing sets
 
WOD - 12 min AMRAP
20 GHD Sit ups
25 Dead Lifts (155/105)
30 Pull ups
35 WB (20/14)
40 D.U
 
Exit: Mobility
By Matt Seliger on 2/11/2016 9:58 PM

 Strength/Skill

5x3 Dead lift-80-90%
5x5 HSPU (Strict/deficit)
5 x max Unbroken D.U or D,U for 1 min
 
WOD- For Time
110/95 Cal row 
*7 SH Push ups every min
By Matt Seliger on 2/11/2016 9:54 PM

 * every WOD starts with 3 rope climbs

WOD 1 -7 min AMRAP
10 Thrusters (95/65)
10 T2B
 
-3 min rest
 
WOD 2 -7min AMRAP 
7 power cleans (95/65)
3 high box jumps (30/24)
 
-3min rest
 
WOD 3- 7 min AMRAP
16 sit ups
10 SDHP (95/65)
 
-3 min rest
 
WOD 4- 7 Min AMRAP 
24 back squats (95/65)
10 Burpees
By Matt Seliger on 2/11/2016 9:53 PM

 Strength-5 sets

Bench press x5
KB 1-Arm row x8each
WGT Pistol x5 each
 
WOD: 30-20-10
Cal row
Sit ups 
KB swings
By Matt Seliger on 2/11/2016 9:52 PM

 Skill - OTM x8 

2 Squat snatch
- Build
 
WOD - 3RFT
10 C&J (135/95)
10 Box Jumps (24/21)
25 WB (20/14)
 
Exit: Mobility
By Matt Seliger on 2/11/2016 9:50 PM

 Strength - 6sets

X3 front squats 80-90%
X3 high box jumps
 
WOD - 12 min AMRAP
10 T2B 
15 Slamball (50/30)
20 D.U
 
Exit: Mobility
By Matt Seliger on 2/11/2016 9:49 PM

 WOD 7 min AMRAP 

6 C2B
4 cleans (135/95)
2 snatch
 
Conditioning 
Every 2 min x7
20/16 cal row
8 Burpees
 
Exit: 3 sets
8ea single leg good mornings 
12 knee to elbows
By Matt Seliger on 2/11/2016 9:48 PM

 Skill- OTM x8 

Even: 5 T-n-G cleans @60-70%
Odd: :30 HS Hold
Strength- 4 Sets
6 Push press
8-12 strict pull ups
 
WOD- 4RFT
200m run
20 WB (20/14)