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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 4/19/2016 8:18 PM

 Skill - OTM x 12

Min 1: :30 HS Hold
Min 2: :40 D.U
Min 3: : 6 Pistols each leg
 
WOD: 2 RFT
20 Burpees
25 sit ups 
30 KB Swings(53/35)
400m Run
By Matt Seliger on 4/18/2016 9:20 PM

 Skill - 20 minutes 

Squat cleans
Start at 50% 
Build 5%with every rep
- stop when you fail 3 times or fail PR or new PR twice
 
WOD- 10 Min AMRAP
9 SH2OH (135/95)
12 T2B
15 Cal row
 
Exit: Mobility
By Matt Seliger on 4/17/2016 8:30 PM

 Strength - 5 sets

Front Squat x5 
KB SL RDL x 6 ea
 
WOD - 20 Min AMRAP
5 pull ups
10 push ups
15 air squats 
100m run
By Matt Seliger on 4/17/2016 8:29 PM

 WOD "15.1 & 15.1A"

15.1 - 9min AMRAP
15 T2B
10 Deadlifts (115/75)
5 Snatches (115/75)
15.1A 6 Min Cap
Find 1 RM Clean and Jerk
By Matt Seliger on 4/17/2016 8:28 PM
Skill - Snatch Complex - 6 sets
2 Hang Snatch+ 1 Low Hang Snatch + 2 Squat Snatch
 
WOD - 9 Min AMRAP
20 OH Lunges (45/25)
20 sit ups 
20 front Squat (75/55)
 
Exit: 7 Min Row
By Matt Seliger on 4/17/2016 8:26 PM

 Strength - OH Squat

6x5
-build up to 80%
 
WOD - 3RFT
400m run
15 pullups
25 WB(20/14)
35 D.U
 
Exit: Mobility
By Matt Seliger on 4/17/2016 8:25 PM

 Crossfit Total

Find 1 Rep Max 
Back Squat 
Shoulder Press
Deadlift
 
Exit: Death By Burpee
By Matt Seliger on 4/17/2016 8:25 PM

 Skill-Strength - 5 sets

Clean Complex
High hip Sq. Clean + Hang Sq. Clean + Squat Clean
- After each set 7-10 strict pull ups
 
WOD - 4RFT 
4 HSPU
12 Thruster (95/65)
16 cal Row
- Happy Birthday Gerrit
 
exit: 3 sets
6 GHD Hamstring Falls
12 GHD sit ups
By Matt Seliger on 4/17/2016 8:24 PM

 WOD - "11.2"

15 Min AMRAP
9 Dead Lifts (155/100)
12 Push ups
15 Box Jumps (24/21)
By Matt Seliger on 4/17/2016 8:23 PM

 Skill - 2 Snatch OTM x 10

0:00-3:00 - 70%
4:00-7:00 - 80% 
8&9:00 - 90 %
 
WOD- 21-15-9
T2B
Hang Clean (95/65)
Exit: Rope climbs
  

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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 4/19/2016 8:18 PM

 Skill - OTM x 12

Min 1: :30 HS Hold
Min 2: :40 D.U
Min 3: : 6 Pistols each leg
 
WOD: 2 RFT
20 Burpees
25 sit ups 
30 KB Swings(53/35)
400m Run
By Matt Seliger on 4/18/2016 9:20 PM

 Skill - 20 minutes 

Squat cleans
Start at 50% 
Build 5%with every rep
- stop when you fail 3 times or fail PR or new PR twice
 
WOD- 10 Min AMRAP
9 SH2OH (135/95)
12 T2B
15 Cal row
 
Exit: Mobility
By Matt Seliger on 4/17/2016 8:30 PM

 Strength - 5 sets

Front Squat x5 
KB SL RDL x 6 ea
 
WOD - 20 Min AMRAP
5 pull ups
10 push ups
15 air squats 
100m run
By Matt Seliger on 4/17/2016 8:29 PM

 WOD "15.1 & 15.1A"

15.1 - 9min AMRAP
15 T2B
10 Deadlifts (115/75)
5 Snatches (115/75)
15.1A 6 Min Cap
Find 1 RM Clean and Jerk
By Matt Seliger on 4/17/2016 8:28 PM
Skill - Snatch Complex - 6 sets
2 Hang Snatch+ 1 Low Hang Snatch + 2 Squat Snatch
 
WOD - 9 Min AMRAP
20 OH Lunges (45/25)
20 sit ups 
20 front Squat (75/55)
 
Exit: 7 Min Row
By Matt Seliger on 4/17/2016 8:26 PM

 Strength - OH Squat

6x5
-build up to 80%
 
WOD - 3RFT
400m run
15 pullups
25 WB(20/14)
35 D.U
 
Exit: Mobility
By Matt Seliger on 4/17/2016 8:25 PM

 Crossfit Total

Find 1 Rep Max 
Back Squat 
Shoulder Press
Deadlift
 
Exit: Death By Burpee
By Matt Seliger on 4/17/2016 8:25 PM

 Skill-Strength - 5 sets

Clean Complex
High hip Sq. Clean + Hang Sq. Clean + Squat Clean
- After each set 7-10 strict pull ups
 
WOD - 4RFT 
4 HSPU
12 Thruster (95/65)
16 cal Row
- Happy Birthday Gerrit
 
exit: 3 sets
6 GHD Hamstring Falls
12 GHD sit ups
By Matt Seliger on 4/17/2016 8:24 PM

 WOD - "11.2"

15 Min AMRAP
9 Dead Lifts (155/100)
12 Push ups
15 Box Jumps (24/21)
By Matt Seliger on 4/17/2016 8:23 PM

 Skill - 2 Snatch OTM x 10

0:00-3:00 - 70%
4:00-7:00 - 80% 
8&9:00 - 90 %
 
WOD- 21-15-9
T2B
Hang Clean (95/65)
Exit: Rope climbs