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Workout of the Day

  

Workout Of The Day

Author: Colton Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Colton Zeck on 9/17/2014 8:11 PM

 Strength OTM 10 min

4 power clean at 70% of 1 RM

4 burpees

WOD

"Fat Fran"

8 Min Cap

3,6,9,12 etc

Thrusters (135/95)

C2B pull - ups

By Colton Zeck on 9/16/2014 8:29 PM

Strength

4x5 Pause Squats at 65% of 1RM

* Pause 3 seconds at the bottom of each squat

WOD - 3 rounds

400m run

12 Ring Dips

20 KB swings (53/35)

By Colton Zeck on 9/16/2014 8:26 PM

Strength 

5x2 Snatch Balance

5x3 Hang Snatch Squat

WOD

EMOM for 10 min

E: Max Hang Snatch Squats

O: 40 sec plank

By Colton Zeck on 9/15/2014 2:53 PM

Strength

Find 1RM Clean & Jerk

WOD - 4 rounds

1 min - Hand Stand Walk or Strict HSPU

2 min - Clean and Push Jerk (185/125)

3 min - T2B

4 Rest

By Colton Zeck on 9/11/2014 6:29 PM

Strength

Snatch Complex 6x3

Snatch Grip Dead Lift + Hang Snatch + Dead Lift

WOD

"Helen"

3rds

400m Run

21 Kb Swings (53/35)

12 Pull ups

By Colton Zeck on 9/10/2014 6:10 PM

9/11 WOD

2001m row

11 box jumps (36in/24in)

11 thrusters (57k/38k) (125 pounds =125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

11 power cleans (80k/55k) (175 pounds= AA Flight #175, south tower)

11 hand stand push ups

11 kb swings (32k/24k)

11 toes to bars

11 deadlifts (77k/55k) (77k = Flight 77)

11 push jerks (50k/35k) (110 pounds = number of floors in each tower)
2001m row
By Colton Zeck on 9/10/2014 6:08 PM

Strength

6x4 Squat Clean

Increasing sets

WOD

"Jackie"

1000m row

50 thrusters (45lb)

30 pull ups

By Colton Zeck on 9/10/2014 6:03 PM

Strength

Front Squat

 6x6 Increasing Sets

WOD - 5 RDS

20 WB (20/14)

30 D.U

15 box jumps (24/21)

By Colton Zeck on 9/8/2014 2:41 PM

Strength OTM x 12

E: 6 Strict Press (from the ground

O: 8 Strick Pull ups

WOD 15 Minute AMRAP

10 Push ups

15 T2B

20 ALT . KB Snatches (53/35)

25 Air Squats

By Colton Zeck on 9/5/2014 10:59 AM

Strength - OTM X 8

4 power Cleans (75-80%)

WOD- 3 rds

5 stations - 1min each station

1 minute rest after each round

Power cleans (115/85)

Box Jumps (24/21)

HSPU

Wall Balls (20/14)

Ground to OH w/plate (45/35)

  

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Author: Colton Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Colton Zeck on 9/17/2014 8:11 PM

 Strength OTM 10 min

4 power clean at 70% of 1 RM

4 burpees

WOD

"Fat Fran"

8 Min Cap

3,6,9,12 etc

Thrusters (135/95)

C2B pull - ups

By Colton Zeck on 9/16/2014 8:29 PM

Strength

4x5 Pause Squats at 65% of 1RM

* Pause 3 seconds at the bottom of each squat

WOD - 3 rounds

400m run

12 Ring Dips

20 KB swings (53/35)

By Colton Zeck on 9/16/2014 8:26 PM

Strength 

5x2 Snatch Balance

5x3 Hang Snatch Squat

WOD

EMOM for 10 min

E: Max Hang Snatch Squats

O: 40 sec plank

By Colton Zeck on 9/15/2014 2:53 PM

Strength

Find 1RM Clean & Jerk

WOD - 4 rounds

1 min - Hand Stand Walk or Strict HSPU

2 min - Clean and Push Jerk (185/125)

3 min - T2B

4 Rest

By Colton Zeck on 9/11/2014 6:29 PM

Strength

Snatch Complex 6x3

Snatch Grip Dead Lift + Hang Snatch + Dead Lift

WOD

"Helen"

3rds

400m Run

21 Kb Swings (53/35)

12 Pull ups

By Colton Zeck on 9/10/2014 6:10 PM

9/11 WOD

2001m row

11 box jumps (36in/24in)

11 thrusters (57k/38k) (125 pounds =125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

11 power cleans (80k/55k) (175 pounds= AA Flight #175, south tower)

11 hand stand push ups

11 kb swings (32k/24k)

11 toes to bars

11 deadlifts (77k/55k) (77k = Flight 77)

11 push jerks (50k/35k) (110 pounds = number of floors in each tower)
2001m row
By Colton Zeck on 9/10/2014 6:08 PM

Strength

6x4 Squat Clean

Increasing sets

WOD

"Jackie"

1000m row

50 thrusters (45lb)

30 pull ups

By Colton Zeck on 9/10/2014 6:03 PM

Strength

Front Squat

 6x6 Increasing Sets

WOD - 5 RDS

20 WB (20/14)

30 D.U

15 box jumps (24/21)

By Colton Zeck on 9/8/2014 2:41 PM

Strength OTM x 12

E: 6 Strict Press (from the ground

O: 8 Strick Pull ups

WOD 15 Minute AMRAP

10 Push ups

15 T2B

20 ALT . KB Snatches (53/35)

25 Air Squats

By Colton Zeck on 9/5/2014 10:59 AM

Strength - OTM X 8

4 power Cleans (75-80%)

WOD- 3 rds

5 stations - 1min each station

1 minute rest after each round

Power cleans (115/85)

Box Jumps (24/21)

HSPU

Wall Balls (20/14)

Ground to OH w/plate (45/35)