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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 5/15/2016 8:45 PM

 Strength 

5x5 Thrusters
 
WOD 1- 3RFT
25 WB's
12 Power Cleans
3 Rope climbs
- 2 min rest
 
WOD 2- 5RFT
200m
12 pistols 
12 burpees
By Matt Seliger on 5/15/2016 8:44 PM

 WOD - 15.4

8 Min AMRAP
3 HSPU
3 Cleans (185/125)
6 HSPU 
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans 
18 HSPU
6 Cleans 
21 HSPU
9 Cleans
 
Exit: 10 x 200m run with 1 min rest in between
By Matt Seliger on 5/15/2016 8:43 PM

 OTM x 15

1 snatch High Pull + 1 Squat Snatch
 
WOD - 12 Min AMRAP
18 D.U
12 WB (20/14)
6 C2B Pull ups
Exit: 6 Min Max Calorie Row
By Matt Seliger on 5/15/2016 8:42 PM

 Skill - OTM x 15

Min 1: :30 HS hold
Min 2: :40 D.U
Min 3: 6 Pistols each leg
 
WOD- 11 Min AMRAP
12 OH Plate Lunges (45/25)
3 Burpees
12 Hand release Pushups
3 burpees
12 KB Swings(53/35)
3 burpees
16 situps
 
By Matt Seliger on 5/15/2016 8:41 PM

 Skill - 16 min clock - 8 sets

1st min : 1 clean and Jerk every 20 seconds 
2nd minute: rest and change weight
- start at 55% build to 90%
 
WOD - 2 RFT
25 Cal row 
25 Deadlift (135/95)
25 t2B
 
Exit: Mobility
By Matt Seliger on 5/15/2016 8:40 PM

 Strength -5 sets

6 OH squats- build from 70-80%
5 Broad Jumps
 
WOD 3 RFT
10 HSPU
15 Front Squats (115/75)
10 SH2OH 
15 Box Jumps (24/21)
 
Exit: 3 sets
12 back Ext
12 GHD sit ups
By Matt Seliger on 5/15/2016 8:39 PM

 "Barbara"

5 RFT
20 pull ups 
30 push ups 
40 sit ups
50 air squats
-3 minutes rest between rounds
By Matt Seliger on 5/15/2016 8:38 PM

 Strength - clock set for 14:00

3 Front squats @ 80% every 1:30 - 4 sets
-2 minutes rest
3 Back Squats @ 80% every 1:30 - 4 sets
 
WOD - 12 min AMRAP
10 Cal Row
15 KB Swings (53/35)
20 WB (20/14)
 
Exit: Mobility
By Matt Seliger on 5/15/2016 8:37 PM

 Strength

3x8 Strict Press
3x6 Snatch grip Deadlift @90% of Snatch Max
-superset and build
Then
3x6 Snatch Grip Push Press
3x5 Tap and Go Deadlifts 65-75%
 
WOD 5RFT
8 Thrusters (95/65)
Unbroken T2B
-Score is time to finish + total T2B
 
Exit: Mobility
By Matt Seliger on 5/15/2016 8:35 PM

 Skill - Every 2 minutes x 7

2 power clean + Push Jerk
1 Squat Clean + 1 Split Jerk
 
WOD- 12 min AMRAP
Wgt (95/65)
9 Power Snatch
12 C&J
15 Front Squat
*3 Burpees OTM
 
exit: Mobility
  

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 5/15/2016 8:45 PM

 Strength 

5x5 Thrusters
 
WOD 1- 3RFT
25 WB's
12 Power Cleans
3 Rope climbs
- 2 min rest
 
WOD 2- 5RFT
200m
12 pistols 
12 burpees
By Matt Seliger on 5/15/2016 8:44 PM

 WOD - 15.4

8 Min AMRAP
3 HSPU
3 Cleans (185/125)
6 HSPU 
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans 
18 HSPU
6 Cleans 
21 HSPU
9 Cleans
 
Exit: 10 x 200m run with 1 min rest in between
By Matt Seliger on 5/15/2016 8:43 PM

 OTM x 15

1 snatch High Pull + 1 Squat Snatch
 
WOD - 12 Min AMRAP
18 D.U
12 WB (20/14)
6 C2B Pull ups
Exit: 6 Min Max Calorie Row
By Matt Seliger on 5/15/2016 8:42 PM

 Skill - OTM x 15

Min 1: :30 HS hold
Min 2: :40 D.U
Min 3: 6 Pistols each leg
 
WOD- 11 Min AMRAP
12 OH Plate Lunges (45/25)
3 Burpees
12 Hand release Pushups
3 burpees
12 KB Swings(53/35)
3 burpees
16 situps
 
By Matt Seliger on 5/15/2016 8:41 PM

 Skill - 16 min clock - 8 sets

1st min : 1 clean and Jerk every 20 seconds 
2nd minute: rest and change weight
- start at 55% build to 90%
 
WOD - 2 RFT
25 Cal row 
25 Deadlift (135/95)
25 t2B
 
Exit: Mobility
By Matt Seliger on 5/15/2016 8:40 PM

 Strength -5 sets

6 OH squats- build from 70-80%
5 Broad Jumps
 
WOD 3 RFT
10 HSPU
15 Front Squats (115/75)
10 SH2OH 
15 Box Jumps (24/21)
 
Exit: 3 sets
12 back Ext
12 GHD sit ups
By Matt Seliger on 5/15/2016 8:39 PM

 "Barbara"

5 RFT
20 pull ups 
30 push ups 
40 sit ups
50 air squats
-3 minutes rest between rounds
By Matt Seliger on 5/15/2016 8:38 PM

 Strength - clock set for 14:00

3 Front squats @ 80% every 1:30 - 4 sets
-2 minutes rest
3 Back Squats @ 80% every 1:30 - 4 sets
 
WOD - 12 min AMRAP
10 Cal Row
15 KB Swings (53/35)
20 WB (20/14)
 
Exit: Mobility
By Matt Seliger on 5/15/2016 8:37 PM

 Strength

3x8 Strict Press
3x6 Snatch grip Deadlift @90% of Snatch Max
-superset and build
Then
3x6 Snatch Grip Push Press
3x5 Tap and Go Deadlifts 65-75%
 
WOD 5RFT
8 Thrusters (95/65)
Unbroken T2B
-Score is time to finish + total T2B
 
Exit: Mobility
By Matt Seliger on 5/15/2016 8:35 PM

 Skill - Every 2 minutes x 7

2 power clean + Push Jerk
1 Squat Clean + 1 Split Jerk
 
WOD- 12 min AMRAP
Wgt (95/65)
9 Power Snatch
12 C&J
15 Front Squat
*3 Burpees OTM
 
exit: Mobility