Results For Category: "WOD"

Strength:

Week 2 of Deadlift Cycle
1×5 @ 65% of 90% of most recent 1 Rep Max
1×5 @ 75%
1×5 @ 85%

Workout:

For Time:
27-21-18 
Box Jump
18-15-9
Handstand Push Up
9-6-3
Deadlifts

Strength:

Bench Press
3×5 65%, 75%, 85% 
Based off your 90% of 1 Rep Heavy Bench Press 
from last Week

Workout:

AMRAP Repeats 4 sets of 3:00:

12 Up Downs
10 Ground to Overheads
8 Pull Ups
:30 Rest Between AMRAPs.  Pick up where you left off. 

Finisher:

6 Sets of :20 work/:10 rest:
Alternating V-Ups
Tuck Holds

Strength:

Every 1:30 x 7 sets of:
2 Power Clean + 1 Jerk

*Build up to a Moderate-Heavy weight.

Workout:

For Time:
2:00 Work / 1:00 Rest of:
12/10 Calories on Bike
Max Clean & Jerk with time remaining, 
Until 40 reps are completed.

rx: (185/135)(135,95)

Extra Credit Murph Prep:

Conditioning:
3 sets of: 800 M Run
2:00 Rest between sets

Strength:
For Quality:
50 Pull Ups
100 Push Ups
150 Air Squats

Skill Work:

Rope Climbing; J Hook clamp 
And other progressions

Workout:

Every 5:30 x 4 sets:
400 M Run
30 Wallballs
3 Rope Climbs

EXTRA CREDIT:

Murph Prep:
These are great to do on Sunday Funday!

6 Sets:
300 M Run
5 Pull Ups
10 Push Ups
15 Air Squats
Rest :60

Strength:

Deadlift
Build to a Heavy 1 Rep over 25 Minutes>
Rest 2-3:00 Between Sets

Workout:

12 Rounds for Time:
3 Deadlifts (70% of today’s 1 Rep)
20 Double Unders * Increasing Reps by 10, every 4 rounds>

Skill:  

Strict Handstand Push Ups

Workout:

25 Min. EMOM:
20 Alternating Goblet Lunges (Athlete’s Choice of weight)
7-10 Strict Handstand Push Ups (Pike Push Ups/Elevated/ Negatives)
12/10 Bike Calories or 15/12 Row Calories
:50 Plank Hold (Your Version)
Rest

Finisher:

20-15-10-15-20:
Russian Twists
Sit Ups

For Time:

4 rounds of:
5 Devil’s Clean
5 Renegade Rows

immediately into:

4 rounds of:
50 Double Unders
2 Rope climbs

immediately into:

4 rounds of:
5 Devil’s Clean
5 Renegade Rows

Workout:

For Time:
24-21-18-15-12-9-6
Calorie Row
Kettlebell Swings (24/16)(16/12)

Finisher:

3 SETS FOR QUALITY
1:00 Plank Rotations
:30 Rest
1:00 Alternating Sit Thru 
Rest 1:00 between sets

Workout:

For Time:

Run 1 mile
100 Box Jumps (24/20″)
80 Wallballs (20/14)(10/9′)
60 Alternating DB Suitcase Lunges

*Partition this as needed to complete the work.

Skill:

3 Sets For Quality:
:45 Bike (moderate) Increases each set
5-8 Strict Tempo Pull Ups (111)
:45 Hollow/Tuck Hold
:60 Walking Rest B/T sets

Workout:

For Time:
21-15-9:
Cal. Bike
Pull Ups

Rest :90

50 Back Rack Lunges (135/95)

Rest :90

9-15-21:
Cal Bike
Box Jump Over