wod

Thursday, April 19, 2018

Strength: Clean Grip Deadlift
On the 0:00 – 8 Reps @ 50% of 1RM Clean
On the 1:00 – 7 Reps @ 55% of 1RM Clean
On the 2:00 – 6 Reps @ 60% of 1RM Clean
On the 3:00 – 5 Reps @ 65% of 1RM Clean
On the 4:00 – 4 Rep @ 70% of 1RM Clean
On the 5:00 – Rest
On the 6:00 – 6 Rep @ 75% of 1RM Clean
On the 7:00 – 5 Rep @ 80% of 1RM Clean
On the 8:00 – 4 Rep @ 82% of 1RM Clean
On the 9:00 – 3 Rep @ 85% of 1RM Clean
On the 10:00 – 1 Rep @ 87% of 1RM Clean

Workout: As Many Rounds and Reps as Possible in 4 Minutes of:
15 Calorie Airdyne
15 Clean Grip Deadlift (115/80)
Rest 2 Minutes
As Many Rounds and Reps as Possible in 3 Minutes of:
12 Calorie Airdyne
12 Clean Grip Deadlift (135/95)
Rest 1:30 Minutes
As Many Rounds and Reps as Possible in 2 Minutes of:
9 Calorie Airdyne
9 Clean Grip Deadlift (155/105)

Tuesday, April 17, 2018

Skill: Minutes 0:00 – 5:00:
7 Strict Ring Dips
7 Horizontal Ring Rows – Place Feet on 20″ Box
Minutes 5:00 – 10:00:
10 Second Ring Support Holds
20 Hollow Rocks
Minutes 10:00 – 15:00:
10 Bent Over Dumbbell Rows each arm
20 Arch Rocks

Workout: 4 Rounds:
1:00 Kettlebell Swings (RX+ 70/53) (RX 53/35)
1:00 Toes to Bar
1:00 Thrusters (RX+ 115/85) (RX 95/65)
1:00 Rest

Monday, April 16, 2018

Strength: Push Jerk
Every Minute on The Minute for 10 Minutes
Set 1 to 3 – 5 Reps @ 50% of 1RM
Set 4 to 6 – 4 Reps @ 60% of 1RM
Set 7 to 9 – 2 Reps @ 70% of 1RM
Set 10 – 1 Rep @ 75% of 1RM

Workout: As Many Rounds and Reps as Possible in 15 Minutes of:
90 Double-Unders (100 Singles)
70 Calorie Row or 140 Cal Bike Erg
50 Burpees Over Bar
30 Power Cleans (RX+ 135,95) (RX 115,85)