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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 7/27/2015 8:59 PM

 Strength

OTM x 12 (from the ground)
E: 8 Strict Press
O: 8 Bent Over Row
 
WOD: For Time
40/35 cal Row
8-7-6 
Deadlift/Clean/Snatch (115/75)
7-6-5
T2B/pull-ups/C2B
7-6-5
Deadlift/clean/Snatch (115/75)
6-5-4
T2b/pull-up/C2b
40/35 Cal Row
By Matt Seliger on 7/27/2015 8:57 PM

 Strength

5x4 Front Squat - 75-85%
5x5 Snatch Grip Dead Lift
 
WOD - "Nancy"
5Rounds
400m run
15 OH Squats (95/65)
 
Exit: Mobility
By Matt Seliger on 7/27/2015 8:54 PM

 WOD - For time:

1200m row
then...
10 thrusters (135/95)
2 box jump overs (24/20)
8 thrusters 
4 box jump overs
6 thrusters 
24 rack lunges (135/95)
6 box jump overs 
4 thrusters 
8 box jump overs 
2 thrusters 
10 box jump overs
 
Exit #1 
"Bring Sally Up" (135/95)
 
Exit: 
Mobility
By Matt Seliger on 7/27/2015 8:54 PM

 WOD - For time:

1200m row
then...
10 thrusters (135/95)
2 box jump overs (24/20)
8 thrusters 
4 box jump overs
6 thrusters 
24 rack lunges (135/95)
6 box jump overs 
4 thrusters 
8 box jump overs 
2 thrusters 
10 box jump overs
 
Exit #1 
"Bring Sally Up" (135/95)
 
Exit: 
Mobility
By Matt Seliger on 7/27/2015 8:52 PM

 Strength 

Deadlift 2x3
Sumo Deadlift 3x2
SDHP 10x1
Bench Press
x5,3,5,3,20
 
SKill - Not for time
D.U
Rx:50-40-30-20-10
Scaled:25-20-15-10-5
* 5KB swings every miss
 
EXIT: 3 sets
MB Knee ups x10
Hanging Scaptions x10
Shrugs x10
By Matt Seliger on 7/27/2015 8:51 PM

 Strength

3x3+1
-3 Snatch Push Press, 1 Pause OH Squat :5
then
3x3 OH Squat - increasing
 
WOD 
1 min AMRAP
Max Snatches (115/80)
Rest 1 min
1 min AMRAP
Max Snatches (135/95)
Rest 1 min
Max Snatches (155/105)
 
Rest 3 min
 
Every 2 mins for 20 min
100m Sprint
10GHD Sit-ups
By Matt Seliger on 7/27/2015 8:47 PM
Skill - OTM x 10
E:6-10 pistols
O: 10 -20 HSPU
 
Strength/WOD
12 min to find 1RM Hang Squat clean
-3RFT
10 Lateral Bar Burpees
8 T2B
7 pull-ups
20 push ups
 
Exit:
7 strict C2B
10 dips
10 ea Palof Press
By Matt Seliger on 7/20/2015 8:46 PM

 Strength/Skill #1

5x2 BTN Jerks
2x10 Strict KB Press
 
Strength #2
Back Squats 5x2
2x10 Front Rack KB Squats
 
WOD - 5RFT
10 cal Row
20 WB (20/14)
 
Exit 2RNFT
10 Wall Climbs
Max unbroken DU
By Matt Seliger on 7/20/2015 8:44 PM

 Skill -20 minutes

Handstand walks 
-partner assisted or wall walks
Rope climbs
M.U
Pistols
 
WOD 15 min AMRAP 
10 Burpees
20 air squats 
30 D.U
 
Exit- 3x10 Glute Ham-raises
3x10 strict T2B
By Matt Seliger on 7/15/2015 8:20 PM

 Strength OTM x 15 Snatch

Min 0-4 - 3 reps 60-70%
Min 5-9 - 2 Reps 75-85%
Min 10-14 - 1 Rep >90%
 
WOD - 5 RFT
200m run
7 HSPU
7 Front Squats (135/95)
  

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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 7/27/2015 8:59 PM

 Strength

OTM x 12 (from the ground)
E: 8 Strict Press
O: 8 Bent Over Row
 
WOD: For Time
40/35 cal Row
8-7-6 
Deadlift/Clean/Snatch (115/75)
7-6-5
T2B/pull-ups/C2B
7-6-5
Deadlift/clean/Snatch (115/75)
6-5-4
T2b/pull-up/C2b
40/35 Cal Row
By Matt Seliger on 7/27/2015 8:57 PM

 Strength

5x4 Front Squat - 75-85%
5x5 Snatch Grip Dead Lift
 
WOD - "Nancy"
5Rounds
400m run
15 OH Squats (95/65)
 
Exit: Mobility
By Matt Seliger on 7/27/2015 8:54 PM

 WOD - For time:

1200m row
then...
10 thrusters (135/95)
2 box jump overs (24/20)
8 thrusters 
4 box jump overs
6 thrusters 
24 rack lunges (135/95)
6 box jump overs 
4 thrusters 
8 box jump overs 
2 thrusters 
10 box jump overs
 
Exit #1 
"Bring Sally Up" (135/95)
 
Exit: 
Mobility
By Matt Seliger on 7/27/2015 8:54 PM

 WOD - For time:

1200m row
then...
10 thrusters (135/95)
2 box jump overs (24/20)
8 thrusters 
4 box jump overs
6 thrusters 
24 rack lunges (135/95)
6 box jump overs 
4 thrusters 
8 box jump overs 
2 thrusters 
10 box jump overs
 
Exit #1 
"Bring Sally Up" (135/95)
 
Exit: 
Mobility
By Matt Seliger on 7/27/2015 8:52 PM

 Strength 

Deadlift 2x3
Sumo Deadlift 3x2
SDHP 10x1
Bench Press
x5,3,5,3,20
 
SKill - Not for time
D.U
Rx:50-40-30-20-10
Scaled:25-20-15-10-5
* 5KB swings every miss
 
EXIT: 3 sets
MB Knee ups x10
Hanging Scaptions x10
Shrugs x10
By Matt Seliger on 7/27/2015 8:51 PM

 Strength

3x3+1
-3 Snatch Push Press, 1 Pause OH Squat :5
then
3x3 OH Squat - increasing
 
WOD 
1 min AMRAP
Max Snatches (115/80)
Rest 1 min
1 min AMRAP
Max Snatches (135/95)
Rest 1 min
Max Snatches (155/105)
 
Rest 3 min
 
Every 2 mins for 20 min
100m Sprint
10GHD Sit-ups
By Matt Seliger on 7/27/2015 8:47 PM
Skill - OTM x 10
E:6-10 pistols
O: 10 -20 HSPU
 
Strength/WOD
12 min to find 1RM Hang Squat clean
-3RFT
10 Lateral Bar Burpees
8 T2B
7 pull-ups
20 push ups
 
Exit:
7 strict C2B
10 dips
10 ea Palof Press
By Matt Seliger on 7/20/2015 8:46 PM

 Strength/Skill #1

5x2 BTN Jerks
2x10 Strict KB Press
 
Strength #2
Back Squats 5x2
2x10 Front Rack KB Squats
 
WOD - 5RFT
10 cal Row
20 WB (20/14)
 
Exit 2RNFT
10 Wall Climbs
Max unbroken DU
By Matt Seliger on 7/20/2015 8:44 PM

 Skill -20 minutes

Handstand walks 
-partner assisted or wall walks
Rope climbs
M.U
Pistols
 
WOD 15 min AMRAP 
10 Burpees
20 air squats 
30 D.U
 
Exit- 3x10 Glute Ham-raises
3x10 strict T2B
By Matt Seliger on 7/15/2015 8:20 PM

 Strength OTM x 15 Snatch

Min 0-4 - 3 reps 60-70%
Min 5-9 - 2 Reps 75-85%
Min 10-14 - 1 Rep >90%
 
WOD - 5 RFT
200m run
7 HSPU
7 Front Squats (135/95)