By Matt Seliger on
11/24/2014 8:38 AM
Strength
Split Jerk Find 1 RM
-3x3 for warm up, then gradual increases at 1 Rep
WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-up
Skill Work
D.U
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By Matt Seliger on
11/21/2014 10:45 AM
Skill
OTM x 12
Even: Hang Snatch x 4
ODD: OH Squat x 6
WOD- 4RFT
5 Hang Squat Cleans (135/95)
10 HSPU
15 Box Jumps (24/21)
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By Matt Seliger on
11/21/2014 10:44 AM
Strength
Strict pull ups 4x 8-12
Plate Push ups 4x 8 -12
WOD - For Time
60 cal row
21-15-9...
SDHP
Lateral Bar Burpees
100 D.U.
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By Matt Seliger on
11/21/2014 10:39 AM
Strength
Deadlift 6x3 85-90%
GHD Sit ups 4x15
WOD
16 minute AMRAP
15 Unbroken Front Squats (75/115)
- 5 burpees if bar is dropped before 15 reps are completed...
30 Unbroken Slamball Lunges (30/50)
- 5 burpees if ball is dropped before 30 reps are completed
EVERY 4 Minutes 3 rope climbs or 6 ascending rope climbs
-Rope Climbs start at the 4th,8th, and 12th minutes
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By Matt Seliger on
11/20/2014 5:42 PM
Thrusters 5x3
- Increasing sets
WOD - 3RFT
1st min - D.U
2nd min - WB (20/14)
3rd min - T2B
4th Min - thrusters (65/45)
5th minute rest
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By Matt Seliger on
11/16/2014 9:44 PM
Strength
Front Squat 5x8
Ring Dips 5x10
WOD
3 RFT
40 KB Swings (53/35)
30 sit ups
20 Box Jump Overs (24/21)
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By Matt Seliger on
11/16/2014 9:43 PM
Skill Work (0:00-20:00)
Clean
Split jerk Footwork
HandStand
WOD (20:00 -40:00)
1000m row
3RFT
20 G2OH (45/25)
30 sit ups
Stretch/Smash/Mobility (40:00-60:00)
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By Matt Seliger on
11/16/2014 9:32 PM
Strength
Oh Squat - Increasing Sets
2 x 6
2 x 4
2 x 2
WOD - For Time
(95/65)
12 Thrusters
9 Snatch
6 OH Squat
10 Pull ups
10 T2B
12 Thrusters
9 Snatch
6 OH Squat
10 Pull ups
10 T2B
12 Thrusters
9 Snatch
6 OH Squat
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By Matt Seliger on
11/11/2014 9:40 PM
Strength
Strict Press 5x6 @ 70-75%
- 12 GHD Sit ups after each set
WOD
50 Cal Row
4 rds
15 Push ups
20 Kb Swings
25 D.U
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By Matt Seliger on
11/11/2014 9:37 PM
11/11/11 Veterans day WOD
11 Clean and Jerk (135/95)
11 Back Squat (135/95)
11 Lunges each Leg (135/95)
22 Box Jumps (24/21)
22 Pull ups
22 Burpees
33 WB (20/14)
33 Slammball (50/ 30)
33 WB (20/14)
22 Burpees
22Pull ups
22 Box Jumps (24/21)
11 Lunges each leg (135/95)
11 Back Squat (135/95)
11 Clean and Jerk (135/95)
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