EMOM 20
hang clean and jerk 155/105
bar hop burpees
min 0-5-5/1/5-min 5-10-4/1/4-min 10-15-3/1/3-min 15-20-2/1/2
Core Skill: 3 rounds 25 russian twists/20 sit-ups/15 floor wipers
Block Strength
Power cleans 3 reps @60%/70%75%/85%
10min emom @60%
February 12, 2014
2/12/14
12 Rounds
4 hand release deadlift 165/110
6 box jump overs 24/20
Skill: strict press 3/3/2/2/1/1/1/1
Block Strength
power snatch 3reps @ 60%/70%/75%/85%
10min emom @60%
Endurance: 600m sled drag
February 11, 2014
2/11/14
16min AMRAP
9 thrusters 115/75
9 t2b
9 power cleans 115/75
9 pistols
9 kb swings
9 wall ball shots 20/14
Skill: Power clean 2/2/2/2/2/2
Block Strength
3 reps deadlift @60%/70%/75%/85%
10min emom @60%
February 10, 2014
2/10/14
Run 800m w/med ball
50 pull-ups adv c2b
75 push-ups
100 air squats
Run 800m W/med ball
Skill: mobility monday
Block Strength
Strict press 3 reps @60%/70%/75%/85%
10min emom @60% (4 reps)
February 8, 2014
Weekend WOD
“TK”
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
February 7, 2014
2/7/14
6 Rounds
9 push press 95/65
3 mystery gymnastic movement
9 hr push-ups
3 mystery gymnastic movement
9 burpee cleans 95-65
200foot farmers carry 45/25
*you’ll just have to come in and wod to find out no googling movements today*
Tabata Skill: bottom 2 bottom squats/ russian twists
February 6, 2014
2/6/13
Naughty Nancy
4 rounds for time
Run 600m
25 overhead squats 140/95
Skill: overhead complex 1-power snatch/3-overhead squats (5 cycles)
February 5, 2014
2/5/14
16min AMRAP
7 deadlift rx-bw/adv 1-1/2 bw
200ft shuttle run
14 box jump overs 24/20
21 double-unders
200ft shuttle
Skill: 2/2/2/2/2/2/2 back squat (3sec on way down/1sec pause in bottom)
February 4, 2014
2/4/14
3 rounds
90sec wall ball shots 20/14
30sec transition
90sec t2b
30sec transition
90sec lunges
30 sec transition
90 sec sit-ups
30 sec transition
90 stone 2 shoulder
30 sec transition
90 sled pull
rest 1min
Block Strength: de-load week muscle up practice
February 3, 2014
2/3/14
AMRAP 7min
3 power cleans 205/115
4 hspu
-rest 2min-
AMRAP 7min
3 front squat 205/115
4 c2b pull-ups
Skill: mobility monday
Block Strength: de-load week hand stand walk practice
Endurence: run 600m/row 600m/run 400m/row 400m/run 200m/row 200m
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