fbpx
Monthly Archives

July 2012

Tuesday, July 24th 2012

By | Workout of the Day | One Comment

Buy In/Warm Up:
30 Inchworms and 50 Bar Kips

Strength:
Work up to heavy 1 rep power clean in 12 minutes maxing out at 80% of your 1 rep max. Form is key here.

WOD:
10 minute ladder(total rep score)
1 Power Clean (185/125)
1 Lateral Box Jump
1 CTB Pull Up
2 Power Clean/ 2 Box Jump Over/ 2 CTB Pull Ups, 3/3/3, 4/4/4, 5/5/5.

Post WOD:
Roll out lower back and stretch chest

Read More

Friday, July 20th 2012

By | Workout of the Day | No Comments

Warm Up/Buy In:
10 Minute “Mini Flight Simulator”
Double Under breathing ladder with increments of 5: (any broken round has to be redone and you must stop between sets.)
5,10,15,20,25,20,15,10,5 unbroken Double Unders.

WOD:
15 AMRAP:
5 Power Snatch (115/75)
10 TTB
20 Double Under

Post WOD:
Roll out calves/quads and couch stretch

Read More