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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 6/16/2016 8:52 PM

 Skill - Snatch

8x3 
Build starting at 65%
 
WOD - 12 minute AMRAP
20 pistols
15 SH2OH (115/75)
10 T2B
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:51 PM

 Skill - Snatch

8x3 
Build starting at 65%
 
WOD - 12 minute AMRAP
20 pistols
15 SH2OH (115/75)
10 T2B
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:48 PM

 35 min clock

WOD 1
1000m row for time
at 15:00
 
Wod 2:
Helen - 3RFT
400m run 
21 KB Swings (53/35)
12 pull ups
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:47 PM

 Warm up - OTM x 9

Min 1: 10-15 OH squats (45/35)
Min 2: :40 of D.U
Min 3: 10-15 KB Swings (53/35)
Strength - every 2 minutes x 7
2 Back Squats @85%
 
WOD - 10 Min AMRAP
10 HSPU
15ft walking lunge
10 box jumps(24/21)
15ft walking lunge
 
Exit : mobility
By Matt Seliger on 6/16/2016 8:45 PM

 WOD 1 - 10 min cap

Find Max 3 rep Hang Clean
- 3 minutes rest
 
WOD 2 - 8 Min AMRAP
3 Thrusters (95/65)
3 Lateral Bar Burpees
Increase by 3's
6/6, 9/9, 12/12
 
 
4 min Rest
 
WOD 3 - For Time
800m run
90 WB(20/14)
By Matt Seliger on 6/16/2016 8:42 PM

 WOD - "Nancy"

5 rounds
400 m run
15 OH Squats (95/65)
 
Exit: HS Work then Mobility
By Matt Seliger on 6/16/2016 8:41 PM

 Strength - 5 sets

OH Barball Lunge 5 Each Leg
KB SL RDL 5 Each Leg
 
WOD- For Time
50 D.U
5 Bar Facing Burpees
15 Thrusters (95/65)
5 Bar Facing Burpees
15 SDHP (95/65)
5 Bar Facing Burpees
15 SDHP
5 Bar Facing Burpees
15 Thrusters
5 Bar Facing Burpees
50 D.U
By Matt Seliger on 6/16/2016 8:40 PM

 Skill- 6 sets of Snatch Complex

3 tap n go Power Snatch + 2 Hang Squat Snatch
 
WOD-10 Min AMRAP
9 Box Jumps (24/21)
15 Slamball (50/30)
21 WB (20/14)
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:39 PM

 Skill- OTM x12

Min 0-2 
4 squat cleans @70% 
Min 3- rest
Min 4-6
3 squat cleans @ 80%
Min 7 rest 
Min 8-10
2 squat cleans @ 85-90%
 
WOD - CrossFit Terre Haute Baseline
1000 m row 
50 air squats
40 push-ups 
30 pull ups 
1 mile run
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:38 PM

 WOD 1 - 10 min AMRAP

4 deadlifts
3 front squats
2 jerks
Guys choose from 115,135,155
Ladies choose from 65,85,105
6 min rest
 
Wod 2 - 8 min AMRAP
2,4,6,8,10,12....
HSPU
T2b
 
4 min rest
 
WOD 3- 7 min AMRAP 
10 cal row
10 burpees
  

View_Blog

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 6/16/2016 8:52 PM

 Skill - Snatch

8x3 
Build starting at 65%
 
WOD - 12 minute AMRAP
20 pistols
15 SH2OH (115/75)
10 T2B
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:51 PM

 Skill - Snatch

8x3 
Build starting at 65%
 
WOD - 12 minute AMRAP
20 pistols
15 SH2OH (115/75)
10 T2B
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:48 PM

 35 min clock

WOD 1
1000m row for time
at 15:00
 
Wod 2:
Helen - 3RFT
400m run 
21 KB Swings (53/35)
12 pull ups
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:47 PM

 Warm up - OTM x 9

Min 1: 10-15 OH squats (45/35)
Min 2: :40 of D.U
Min 3: 10-15 KB Swings (53/35)
Strength - every 2 minutes x 7
2 Back Squats @85%
 
WOD - 10 Min AMRAP
10 HSPU
15ft walking lunge
10 box jumps(24/21)
15ft walking lunge
 
Exit : mobility
By Matt Seliger on 6/16/2016 8:45 PM

 WOD 1 - 10 min cap

Find Max 3 rep Hang Clean
- 3 minutes rest
 
WOD 2 - 8 Min AMRAP
3 Thrusters (95/65)
3 Lateral Bar Burpees
Increase by 3's
6/6, 9/9, 12/12
 
 
4 min Rest
 
WOD 3 - For Time
800m run
90 WB(20/14)
By Matt Seliger on 6/16/2016 8:42 PM

 WOD - "Nancy"

5 rounds
400 m run
15 OH Squats (95/65)
 
Exit: HS Work then Mobility
By Matt Seliger on 6/16/2016 8:41 PM

 Strength - 5 sets

OH Barball Lunge 5 Each Leg
KB SL RDL 5 Each Leg
 
WOD- For Time
50 D.U
5 Bar Facing Burpees
15 Thrusters (95/65)
5 Bar Facing Burpees
15 SDHP (95/65)
5 Bar Facing Burpees
15 SDHP
5 Bar Facing Burpees
15 Thrusters
5 Bar Facing Burpees
50 D.U
By Matt Seliger on 6/16/2016 8:40 PM

 Skill- 6 sets of Snatch Complex

3 tap n go Power Snatch + 2 Hang Squat Snatch
 
WOD-10 Min AMRAP
9 Box Jumps (24/21)
15 Slamball (50/30)
21 WB (20/14)
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:39 PM

 Skill- OTM x12

Min 0-2 
4 squat cleans @70% 
Min 3- rest
Min 4-6
3 squat cleans @ 80%
Min 7 rest 
Min 8-10
2 squat cleans @ 85-90%
 
WOD - CrossFit Terre Haute Baseline
1000 m row 
50 air squats
40 push-ups 
30 pull ups 
1 mile run
 
Exit: Mobility
By Matt Seliger on 6/16/2016 8:38 PM

 WOD 1 - 10 min AMRAP

4 deadlifts
3 front squats
2 jerks
Guys choose from 115,135,155
Ladies choose from 65,85,105
6 min rest
 
Wod 2 - 8 min AMRAP
2,4,6,8,10,12....
HSPU
T2b
 
4 min rest
 
WOD 3- 7 min AMRAP 
10 cal row
10 burpees