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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 8/25/2016 8:47 PM

 WOD "Cindy full of Grace"

3 Cycles
3 Rounds of Cindy
5 Pull ups, 10 Push ups, 15 Air Squats
&
10 C&J (135/95)
By Matt Seliger on 8/25/2016 8:47 PM

 WOD "Cindy full of Grace"

3 Cycles
3 Rounds of Cindy
5 Pull ups, 10 Push ups, 15 Air Squats
&
10 C&J (135/95)
By Matt Seliger on 8/25/2016 8:46 PM

 Skill- 7 sets

1 Power Clean + 1 Squat Clean + 2 Front Squats
build
 
WOD- 12 Min AMRAP
5 WB (20/14)
5 Slamball (50/30)
5 sit ups 
- Increase reps by 5 every round
 
Exit: Mobility
By Matt Seliger on 8/25/2016 8:45 PM

 WOD - 30 min clock

WOD 1- 6 min AMRAP
10 cal row 
10 T2B
 
- 4 min rest
 
WOD 2 - 6 min AMRAP
10 thrusters (95/65)
10 bar facing burpees
 
- rest 4 minutes
 
WOD 3 - 6 min AMRAP
20 D.U
10 SDHP (95/65)
By Matt Seliger on 8/25/2016 8:44 PM

 Strength - 5 sets

4 Push Jerks (from the floor) - Build
8-10 pullups - (wgt if possible)
6 Snatch Grip RDL (same weight used for Push jerks)
8-10 GHD Sit ups
 
WOD- 2,000m row for time
By Matt Seliger on 8/25/2016 8:42 PM

 Strength - Front Squats

4x6 - 70-80%
 
WOD - 5RFT
200m run
8 Squat Snatch (95/65)
Exit: Mobility
By Matt Seliger on 8/25/2016 8:40 PM

 WOD - 17 Min AMRAP

50 Cal ROW
50 WB (20/14)
50 SH2OH (115/75)
50Box Jumps (24/21)
By Matt Seliger on 8/25/2016 8:39 PM

 4x12 HSPU or 8 Strict HSPU

4x12 Ring Rows (false Grip)
 
WOD - 5 RFT
20 KB Swings (53/35)
30 Bw Lunges
By Matt Seliger on 8/25/2016 8:38 PM

 Skill - Snatch

7 sets 
2 Power Snatch + 2 Squat Snatch
- Build
 
WOD - 10 min AMRAP
12 T2B
9 Power Cleans (135/95)
6 /SH2OH
Exit: mobility
By Matt Seliger on 8/25/2016 8:34 PM

 Strength - 8 sets

3 OH Squats 75-90%
 
WOD - "Christine"
3RFT 
500m row
12 deadlifts at (RX-bodyweight/ Scaled- 1/2 BW)
21 Box Jumps(24/21)
  

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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 8/25/2016 8:47 PM

 WOD "Cindy full of Grace"

3 Cycles
3 Rounds of Cindy
5 Pull ups, 10 Push ups, 15 Air Squats
&
10 C&J (135/95)
By Matt Seliger on 8/25/2016 8:47 PM

 WOD "Cindy full of Grace"

3 Cycles
3 Rounds of Cindy
5 Pull ups, 10 Push ups, 15 Air Squats
&
10 C&J (135/95)
By Matt Seliger on 8/25/2016 8:46 PM

 Skill- 7 sets

1 Power Clean + 1 Squat Clean + 2 Front Squats
build
 
WOD- 12 Min AMRAP
5 WB (20/14)
5 Slamball (50/30)
5 sit ups 
- Increase reps by 5 every round
 
Exit: Mobility
By Matt Seliger on 8/25/2016 8:45 PM

 WOD - 30 min clock

WOD 1- 6 min AMRAP
10 cal row 
10 T2B
 
- 4 min rest
 
WOD 2 - 6 min AMRAP
10 thrusters (95/65)
10 bar facing burpees
 
- rest 4 minutes
 
WOD 3 - 6 min AMRAP
20 D.U
10 SDHP (95/65)
By Matt Seliger on 8/25/2016 8:44 PM

 Strength - 5 sets

4 Push Jerks (from the floor) - Build
8-10 pullups - (wgt if possible)
6 Snatch Grip RDL (same weight used for Push jerks)
8-10 GHD Sit ups
 
WOD- 2,000m row for time
By Matt Seliger on 8/25/2016 8:42 PM

 Strength - Front Squats

4x6 - 70-80%
 
WOD - 5RFT
200m run
8 Squat Snatch (95/65)
Exit: Mobility
By Matt Seliger on 8/25/2016 8:40 PM

 WOD - 17 Min AMRAP

50 Cal ROW
50 WB (20/14)
50 SH2OH (115/75)
50Box Jumps (24/21)
By Matt Seliger on 8/25/2016 8:39 PM

 4x12 HSPU or 8 Strict HSPU

4x12 Ring Rows (false Grip)
 
WOD - 5 RFT
20 KB Swings (53/35)
30 Bw Lunges
By Matt Seliger on 8/25/2016 8:38 PM

 Skill - Snatch

7 sets 
2 Power Snatch + 2 Squat Snatch
- Build
 
WOD - 10 min AMRAP
12 T2B
9 Power Cleans (135/95)
6 /SH2OH
Exit: mobility
By Matt Seliger on 8/25/2016 8:34 PM

 Strength - 8 sets

3 OH Squats 75-90%
 
WOD - "Christine"
3RFT 
500m row
12 deadlifts at (RX-bodyweight/ Scaled- 1/2 BW)
21 Box Jumps(24/21)