By Matt Seliger on
5/18/2017 8:02 PM
Skill- 12 min clock ( keep moving through movements)
:30 D.U.
Wall walk to 5 shoulder taps each or 15 HS Hold
KB Turkish get-up 1 each arm
5 2-KB SDHP
WOD - 15 min AMRAP
1000 m row or 800m run buy in
Then AMRAP of
4 power cleans (155/105)
8 front squats
12 deadlifts
16 pull-ups
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By Matt Seliger on
5/18/2017 8:00 PM
Strength- 4 sets
5 each leg Back Rack reverse lunges
12 GHD sit ups
12 hip ext
WOD 10 min AMRAP
15 T2B
12 pistols
9 snatch (95/65)
Exit stretch
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By Matt Seliger on
5/18/2017 7:55 PM
Skill- 6 sets
3 hang squat cleans + 2 push jerks
WOD 2RFT
400m
10 burpee box jumps (24/20)
15 deadlifts (205/135)
20 sit ups
Exit stretch
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By Matt Seliger on
5/18/2017 7:52 PM
Skill/strength - 4 sets
5 Lowhang snatch high pulls @ 75%
8-12 strict pull-ups
10-15 strict dips
WOD - 2000m row for time
7 WB (20/14) at the top of each minute
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By Matt Seliger on
5/18/2017 7:51 PM
Skill- 5x 3 position snatch -high hip, hang, low hang
Start at 50% of snatch max
WOD-14 min AMRAP
21 WB
7 power cleans (135/95
9 burpees
3 rope climbs
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By Matt Seliger on
5/18/2017 7:47 PM
WOD - For time
400m run or 500m row
15 power snatch (75/55)
20 GHD sit ups
25 D.U
30 KB Swings (53/35)
25 D.U
20 GHD sit ups
15 power snatch
400m run or 500m row
Exit : stretch
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By Matt Seliger on
5/18/2017 7:44 PM
Skill- 6 sets
3 c&j - singles
- start at 60% and build
WOD - 15 min AMRAP
15/12 cal row
9 thrusters
7 pull-ups or C2B
Exit stretch
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By Matt Seliger on
5/18/2017 7:42 PM
WOD - "Fight Gone Bad"
3 rounds for total reps
Min 1: Max WB)20/14)
Min 2: Max SDHP (75/55)
Min 3: Max Box jumps (24/20)
Min 4: Max push press (75/55)
Min 5: Max cal row
Min 6: rest
Exit : GHD hip exit 2x10
Plate shoulder circuit 2x8each
- stretch
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By Matt Seliger on
5/18/2017 7:40 PM
Strength- 5 Sets
6 OH Squats 55-65%
WOD
1 mile for time
-3 min rest
7 min AMRAP
7 HSPU
7 T2B
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By Matt Seliger on
5/18/2017 7:37 PM
WOD-"Chelsea"
OTM X 30min
5 pull ups
10 push ups
15 air squats
* score is how many rounds + rep completed during failure set
-fail between min 5-10 and row till min 20
-fail between min 11-15 and row till min 25
-fail between min 16-20 and row till min 30
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