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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 3/24/2016 8:23 PM

 WOD - 16.5

21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees
 
By Matt Seliger on 3/24/2016 8:22 PM

 Strength - Unbroken "DT"

3-4 attempts at Heaviest Unbroken "DT"
12 Dead lifts
9 Hang Power Cleans
6 SH2OH
 
WOD - 2000m Row
 
Exit:
3x12 GHD Sit ups
3x12 BB Good Mornings
Exit: Mobility if time
By Matt Seliger on 3/24/2016 8:21 PM

 Skill - 7 sets

1 Power Clean + 2 Hang Squat Cleans + 1 Split Jerk
-increasing sets
 
WOD - For Time
200m run
30 WB (20/14)
200m run
30 KB Swings
200m run
30 HR Push ups
200m run
30 pull ups
200m run
 
Exit : Mobility
By Matt Seliger on 3/24/2016 8:20 PM

 Skill - OTM x12

Min 1: Max T2B :35
Min 2 8 Snatch Balance (Bar)
Min 3: Max D.U :40
Min 4: :30 HS Hold
 
Skill- OTM x8
3 Squat Snatches @ 65-75%
 
WOD 7 Min AMRAP
10 thrusters (95/65)
10 Box Jumps (24/21)
By Matt Seliger on 3/24/2016 8:19 PM

 Strength 

Front Squat - 4x3 80-90% 5th set Max reps at 50%
Stirct Pull ups 4x5 w/ 3sec pause at top 
- 5th set max ring rows
 
WOD: For Time
30 Burpees
1mile run
30 Burpees
 
Exit: mobility
By Matt Seliger on 3/24/2016 8:18 PM

 WOD - "16.4"

13 min AMRAP
55 Deadlifts (225/155)
55 WB (20/14)
55 Cal Row
55 HSPU
 
Scaled:
Deadlift weight (135/95)
Both men and women WB to a 9 ft target
Hand release push ups instead of HSPU
By Matt Seliger on 3/24/2016 8:18 PM

 Strength 

Front Squat - 4x3 80-90% 5th set Max reps at 50%
Stirct Pull ups 4x5 w/ 3sec pause at top 
- 5th set max ring rows
 
WOD: For Time
30 Burpees
1mile run
30 Burpees
 
Exit: mobility
By Matt Seliger on 3/24/2016 8:16 PM

 Strength - BTN Push Press + OH Squat

5x 3+5 70-80 %
 
WOD - 3 Rounds 
3 MIN Each round
28/21 Cal Row
Max thrusters (95/65)
-2 min rest between each round
 
Exit: Mobility
By Matt Seliger on 3/24/2016 8:14 PM

 Skill - Squat Clean - 

0:00-2:00 - 1 Squat clean @ 60% every 15 seconds(8)
2:00-3:00 - Rest
3:00 - 5:00 - 1 Squat Clean @ 70% every 20 seconds(6)
5:00-6:00 - Rest 
6:00-8:00 - 1 Squat Clean @80% every 20 seconds(6)
8:00-9:00- Rest 4
9:00-11:00 - 1 Squat clean @ 90% every 30 seconds (4)
 
WOD: For Time
40 WB (20/14)
20 SH2OH (135/95)
30 Box Jumps
20 SH2OH (135/95)
40 WB (20/14)
 
Exit: Mobility
By Matt Seliger on 3/24/2016 8:13 PM

 Strength- 4 sets

x6 Back Squat 70-80%
x8 Hip Ext.
x8 GHD sit ups
 
WOD - 3RFT
15 T2B
20 SH Push ups
400m Run
 
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 3/24/2016 8:23 PM

 WOD - 16.5

21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees
 
By Matt Seliger on 3/24/2016 8:22 PM

 Strength - Unbroken "DT"

3-4 attempts at Heaviest Unbroken "DT"
12 Dead lifts
9 Hang Power Cleans
6 SH2OH
 
WOD - 2000m Row
 
Exit:
3x12 GHD Sit ups
3x12 BB Good Mornings
Exit: Mobility if time
By Matt Seliger on 3/24/2016 8:21 PM

 Skill - 7 sets

1 Power Clean + 2 Hang Squat Cleans + 1 Split Jerk
-increasing sets
 
WOD - For Time
200m run
30 WB (20/14)
200m run
30 KB Swings
200m run
30 HR Push ups
200m run
30 pull ups
200m run
 
Exit : Mobility
By Matt Seliger on 3/24/2016 8:20 PM

 Skill - OTM x12

Min 1: Max T2B :35
Min 2 8 Snatch Balance (Bar)
Min 3: Max D.U :40
Min 4: :30 HS Hold
 
Skill- OTM x8
3 Squat Snatches @ 65-75%
 
WOD 7 Min AMRAP
10 thrusters (95/65)
10 Box Jumps (24/21)
By Matt Seliger on 3/24/2016 8:19 PM

 Strength 

Front Squat - 4x3 80-90% 5th set Max reps at 50%
Stirct Pull ups 4x5 w/ 3sec pause at top 
- 5th set max ring rows
 
WOD: For Time
30 Burpees
1mile run
30 Burpees
 
Exit: mobility
By Matt Seliger on 3/24/2016 8:18 PM

 WOD - "16.4"

13 min AMRAP
55 Deadlifts (225/155)
55 WB (20/14)
55 Cal Row
55 HSPU
 
Scaled:
Deadlift weight (135/95)
Both men and women WB to a 9 ft target
Hand release push ups instead of HSPU
By Matt Seliger on 3/24/2016 8:18 PM

 Strength 

Front Squat - 4x3 80-90% 5th set Max reps at 50%
Stirct Pull ups 4x5 w/ 3sec pause at top 
- 5th set max ring rows
 
WOD: For Time
30 Burpees
1mile run
30 Burpees
 
Exit: mobility
By Matt Seliger on 3/24/2016 8:16 PM

 Strength - BTN Push Press + OH Squat

5x 3+5 70-80 %
 
WOD - 3 Rounds 
3 MIN Each round
28/21 Cal Row
Max thrusters (95/65)
-2 min rest between each round
 
Exit: Mobility
By Matt Seliger on 3/24/2016 8:14 PM

 Skill - Squat Clean - 

0:00-2:00 - 1 Squat clean @ 60% every 15 seconds(8)
2:00-3:00 - Rest
3:00 - 5:00 - 1 Squat Clean @ 70% every 20 seconds(6)
5:00-6:00 - Rest 
6:00-8:00 - 1 Squat Clean @80% every 20 seconds(6)
8:00-9:00- Rest 4
9:00-11:00 - 1 Squat clean @ 90% every 30 seconds (4)
 
WOD: For Time
40 WB (20/14)
20 SH2OH (135/95)
30 Box Jumps
20 SH2OH (135/95)
40 WB (20/14)
 
Exit: Mobility
By Matt Seliger on 3/24/2016 8:13 PM

 Strength- 4 sets

x6 Back Squat 70-80%
x8 Hip Ext.
x8 GHD sit ups
 
WOD - 3RFT
15 T2B
20 SH Push ups
400m Run
 
Exit: Mobility
  

 

CrossFit Terre Haute

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Terre Haute, IN 47804

(812) 238-7848

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