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Category: WOD


Week 6 day 5

Posted by VincentO in WOD. No Comments

14th December

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)



Week 6 Day 4

Posted by VincentO in WOD. No Comments

13th December

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run and with remaining time

AMRAP Double unders



Week 6 Day 3

Posted by VincentO in WOD. No Comments

12th December

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips



Week 6 Day 2

Posted by VincentO in WOD. No Comments

11th December

Warm Up:

Row 500m / 20 sit-ups / 20 Pushups

Skill:

Thruster / kipping pull ups

WOD:

FRAN

21-15-9 reps of

65#/95# Thruster and Pullups



Week 6 day 1

Posted by VincentO in WOD. No Comments

10th December

Warm up: Row 500m/ Shoulder MOB

Skill: Handstand push up/hold/ walk

WOD:

3 RFT

Hand stand walk 25m (or 30 handstand pushups)

Run 150 m

Hand stand walk 25m (or 30 handstand pushups)

30 situps

 

 



Week 5 day 5, 12-07-12

Posted by VincentO in WOD. No Comments

7th December

-Warm Up

pre flight

-Skill NONE

 

WOD

lord of the ring

Final round

20 min max

-run distance

-double unders

-row distance



Week 5 day 4, 12-06-12

Posted by VincentO in WOD. No Comments

6th December

-Warm Up

pre flight/ row 500m/ burgner WU

 

-Skill

Find your 1Rm Jerk

5-5-3-3-3-1-1-1

 

-WOD

10 min AMRAP

10 pull ups

10 pushups

Run 200m



Week 5 day 3, 12-05-12

Posted by VincentO in WOD. No Comments

5th December

-Warm Up

3 rounds

run 50m / 5 wall balls / 5 box jumps

 

-Skill

MAX 50lb/30lb slam ball throw

 

-WOD

“Kelly”

5 rounds

Run 400m

30 Box jumps

30 Wallballs



Week 5 day 2, 12-04-12

Posted by VincentO in WOD. No Comments

4th December

-Warm Up

2 rounds

Burgner w/ bar

 

-Skill Find your 3RM Clean

5-5-3-3-3-3-3

 

-WOD

10!

pull ups

KB Swing

Situp

100mrun



Week 5 day 1, 12-03-12

Posted by VincentO in WOD. No Comments

3rd December

 

-Warm Up

3 rounds

10 air squats / 5 toes to bar

-Skill

Find 5 RM Back Squat

5-5-5-5-5-5-5

-WOD

“annie”




Recent WODs

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Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips