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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 10/23/2016 8:48 PM

 Skill - 10 minutes 

5x4 Squat clean
70-85%
 
Strength- 10 minutes
3x6 snatch grip push press- from rack
3x6 snatch grip deadlifts - 90% of snatch max
 
WOD - For time
100 WB (20/14)
- 4 burpees at start and OTM
By Matt Seliger on 10/23/2016 8:45 PM

 Strength 

Front squats 6x4
-for speed, finish reps as fast as possible
- 70-80%
 
WOD - 10 minute AMRAP
6bar-facing burpees
9 power snatch (95/65)
12 pull ups
By Matt Seliger on 10/23/2016 8:42 PM

 WOD - 20 MIN AMRAP

20 WB (20/14)
20 Sit ups 
20 OH Lunges (45/25)
20 Hand Release Push ups
20 Box Jumps (24/14)
 
Exit: Stretch
By Matt Seliger on 10/23/2016 8:41 PM

 Skill - 15 Min Clock

Find 1 RM Snatch
 
WOD - 4 rounds
200m Sprint
8 Power Cleans 
8 Thrusters
-1 Min Rest
Total Time Scored
- You Choose the Wgt.
By Matt Seliger on 10/23/2016 8:38 PM

 Strength -4 sets

5 Push Press 
10 GHD Sit ups
10 Hip Ext.
 
WOD - 12 min AMRAP
12/10 Cal row
10 Burpees 
30 D.U
 
Exit: Stretch
By Matt Seliger on 10/23/2016 8:37 PM

 Skill - C&J - 12 minutes

1x5 @ 60%
1x5 @ 70%
1x3 @ 80%
1x3 @ 85-90%
 
Strength- 12 min clock
3 sets 
Max Ring Rows
Max Deadlifts (Guys Wgt -135-225/ Ladies -95-135)
 
WOD- 8 Min AMRAP
15 WB(20/14)
15 T2B
By Matt Seliger on 10/23/2016 8:35 PM

 Skill/Strength

3x5 Speed Back Squats 40-50%
3x5 Snatch Pulls 90-100% of max
 
WOD - 10 Min AMRAP
10 Pull ups 
10 HSPU
10 Cal Row
-RX+ C2B
By Matt Seliger on 10/23/2016 8:32 PM

 Skill - OTM x 8

 
Even: 4 Thrusters - 55-65 %
Odd: 4 SDHP - Same Wgt.
 
WOD - Tabata (8 RD's :20/:10)
Air Squats
- 1 min Rest
 
D.U.
- 1 min rest
 
Slamball (30/20)
By Matt Seliger on 10/23/2016 8:30 PM

 HERO WOD - "Glen"

For Time
30 Clean and Jerks (135/95)
1 mile run
10 Rope climbs (15/12)
1 mile run
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
 
By Matt Seliger on 10/23/2016 8:27 PM

 SKill - 7 sets

3 Squat Snatch
-start @ 55% and build
 
WOD - 12 MIN AMRAP
15 sit ups
12 Lateral Bar Burpees
9 Front Squats (115/75)
 
Exit: Stretch
 
  

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 10/23/2016 8:48 PM

 Skill - 10 minutes 

5x4 Squat clean
70-85%
 
Strength- 10 minutes
3x6 snatch grip push press- from rack
3x6 snatch grip deadlifts - 90% of snatch max
 
WOD - For time
100 WB (20/14)
- 4 burpees at start and OTM
By Matt Seliger on 10/23/2016 8:45 PM

 Strength 

Front squats 6x4
-for speed, finish reps as fast as possible
- 70-80%
 
WOD - 10 minute AMRAP
6bar-facing burpees
9 power snatch (95/65)
12 pull ups
By Matt Seliger on 10/23/2016 8:42 PM

 WOD - 20 MIN AMRAP

20 WB (20/14)
20 Sit ups 
20 OH Lunges (45/25)
20 Hand Release Push ups
20 Box Jumps (24/14)
 
Exit: Stretch
By Matt Seliger on 10/23/2016 8:41 PM

 Skill - 15 Min Clock

Find 1 RM Snatch
 
WOD - 4 rounds
200m Sprint
8 Power Cleans 
8 Thrusters
-1 Min Rest
Total Time Scored
- You Choose the Wgt.
By Matt Seliger on 10/23/2016 8:38 PM

 Strength -4 sets

5 Push Press 
10 GHD Sit ups
10 Hip Ext.
 
WOD - 12 min AMRAP
12/10 Cal row
10 Burpees 
30 D.U
 
Exit: Stretch
By Matt Seliger on 10/23/2016 8:37 PM

 Skill - C&J - 12 minutes

1x5 @ 60%
1x5 @ 70%
1x3 @ 80%
1x3 @ 85-90%
 
Strength- 12 min clock
3 sets 
Max Ring Rows
Max Deadlifts (Guys Wgt -135-225/ Ladies -95-135)
 
WOD- 8 Min AMRAP
15 WB(20/14)
15 T2B
By Matt Seliger on 10/23/2016 8:35 PM

 Skill/Strength

3x5 Speed Back Squats 40-50%
3x5 Snatch Pulls 90-100% of max
 
WOD - 10 Min AMRAP
10 Pull ups 
10 HSPU
10 Cal Row
-RX+ C2B
By Matt Seliger on 10/23/2016 8:32 PM

 Skill - OTM x 8

 
Even: 4 Thrusters - 55-65 %
Odd: 4 SDHP - Same Wgt.
 
WOD - Tabata (8 RD's :20/:10)
Air Squats
- 1 min Rest
 
D.U.
- 1 min rest
 
Slamball (30/20)
By Matt Seliger on 10/23/2016 8:30 PM

 HERO WOD - "Glen"

For Time
30 Clean and Jerks (135/95)
1 mile run
10 Rope climbs (15/12)
1 mile run
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
 
By Matt Seliger on 10/23/2016 8:27 PM

 SKill - 7 sets

3 Squat Snatch
-start @ 55% and build
 
WOD - 12 MIN AMRAP
15 sit ups
12 Lateral Bar Burpees
9 Front Squats (115/75)
 
Exit: Stretch
 
  

 

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Terre Haute, IN 47804

(812) 238-7848

For Drop-in Info Email Mseliger@uhhg.org or message on Facebook Page!

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