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Post by Admin on Nov 8, 2013 19:46:12 GMT
Isabel Misfits
Power clean shrug - 2RM
Snatch grip High Pull 3-5 x 3
Isabel 30 Snatch (135/95)
6:00 (115)
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Post by Admin on Nov 8, 2013 19:47:13 GMT
DEADS 5/3/1 (5/3/1) 270 x 5 305 x 3 340 x 3
Palms in pull-ups +53 x 5,5,5
Power shrug (no straps/w belt) 320 x 3,3,3
CG palms in pullups 53 x 5,5
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Post by Admin on Nov 9, 2013 16:55:46 GMT
21-18-15-12-9-6-3
Burpee box jumps Pullups
12 Mins
Hang cleans 115 x 3 135 x 3 155 x 3 165 x 3 175 x 3
Split squat 95 x 5 115 x 5 135 x 5 155 x 5 185 x 3
Broad jump 15 long/hard 10 soft
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Post by Admin on Nov 12, 2013 19:01:12 GMT
SQUAT 5/3/1 (DELOAD) 135 x 5 165 x 5 190 x 5
Bottom pause squats (2 sec pause) 3-5 sets x 3-5 reps 210 x 5,5,5,5,5
Rack Deads 235 x 10,10,10,10,10
WOD 15 Minute AMRAP 8 Thrusters (95/65) 10 SUMO DL HP (95/65)
11+4
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Post by Admin on Nov 13, 2013 21:02:22 GMT
WARM UP: Row 400M Sprint Last 100 10-9-8-7-6-5-4-3-2-1 Pushup Box Jump
SKILL: Kipping Pull Ups
WOD: 3 rounds For Time: 10x Pull-ups 10x Ground-to-overhead (135#) 10x Burpees
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Post by Admin on Nov 14, 2013 19:57:48 GMT
STEEL LOG 5/3/1 (DELOAD) (30 sec rest) 85 x 10,10,10,10,10
Seated Mil press (60 sec rest) 135 x 5,5,5,5,5
Flat bench (30 sec rest) 145 x 3,3,3,3,3,3
HSPU's (60 sec rest) 8,5,5,4,5
Flat DB press (40 sec rest) 65 x 8,8,8,8,8
Football bar MidGrip press (60 sec rest) 170 x 5,5,5,5,5
Ring Dips w/weight +35 x 8,8,8,8,8
46 Minutes
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Post by Admin on Nov 22, 2013 1:34:38 GMT
COME BACK 11/21 SNATCH RMTS #1 fundamental patterning session Set up 5x3 (30 sec rest) Drop power snatch w/PVC 5x5 Prisoner squat w/ 5 sec pause 4x8 Seated DB side lats (30 sec rest) 15x30 15x20 15x15 20x10 > 15 x 6 > 10 x 5 Seated DB front raise (30 sec rest) 15 x 15 20 x 12 20 x 10 20 x 8 > 15 x 8 > 10 x 6 Band pull aparts to rear (30 sec rest) Red 5 x 20 Seated back supported DB press (30 sec rest) 35 x 30 35 x 20 35 x 15 35 x 10 > 30 x 7 > 25 x 7 Seated Alt DB curl (30 sec rest) 25 x 30 25 x 20 25 x 15 25 x 10 > 20 x 5 > 15 x 5 Cable pushdown (30 sec rest) 12 x 30 12 x 20 12 x 15 12 x 10 12 x 10 > 11 x 6 > 10 x 6 Foam roll Top 5 youtu.be/QJLxruO3su0youtu.be/3yJTU8wuQBs
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Post by Admin on Nov 23, 2013 1:32:44 GMT
BACK @ IT!
10 Rounds 10x Burpees 10x Push-ups 10x Prisoner Squats 10x Pull ups
18:40
Set up 5x3 (30 sec rest) Drop power snatch w/PVC 5x5 Prisoner squat w/ 5 sec pause 4x8
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Post by Admin on Nov 25, 2013 20:05:42 GMT
Death by box jump 5 rounds for total reps 45 seconds Box jumps (20) 15 seconds rest 45 seconds Box jumps (24) 15 seconds rest 45 seconds Box jumps (30) 90 seconds rest
215 reps
BENCH 5/3/1 (5's) 145 x 5 170 x 5 190 x 10
Incl Bench 185 x 6 195 x 5 200 x 4
Flat bench 225 x 4,4,4
Seated Alt DB curl 40 x 6 45 x 6 50 x 6
- SNATCH RMTS #1 fundamental patterning session
Set up 5x3 (30 sec rest) Drop power snatch w/PVC 5x5 Prisoner squat w/ 5 sec pause 4x8
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Post by Admin on Nov 30, 2013 14:35:36 GMT
Deads 5/3/1 (5's) 235 x 5 275 x 5 310 x 5
Palms in pullups w/weight +25 x 6 +35 x 6,5,4
DB row 80 x 6 85 x 6 90 x 6
CG palms in pullups w/weight +25 x 6 +35 x 6,5
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Post by Admin on Dec 2, 2013 16:56:40 GMT
Row 400M SL 100 30 sec box jump 20" 20 sec Pushups 30 sec box jump 24" 20 sec pushups 30 sec box jump 30" 20 sec pushups
Behind the neck Thrusters - RX
WOD 30 x Behind the neck Thrusters (135/95) E2MOM = 3 Burpee pullups
5:00
BENCH 5/3/1 (3's) 160 x 3 180 x 3 205 x 5
160 x 8,8,8,8,8
Wide grip pullups BW x 8,8,8,8,8
Incline Bench 135 x 8 155 x 8 165 x 8 170 x 8,8
TBar row 135 x 8 145 x 8,8 155 x 8 160 x 8
POWER CLEAN 5/3/1 (3's) 125 x 3 140 x 3 160 x 3
125 x 8,8,8,8,8
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Post by Admin on Dec 3, 2013 19:16:18 GMT
SQUAT 5/3/1 (3's) 225 x 3 255 x 3 290 x 3
(2 sec pause squats) 225 x 5,5,5
Front squat (5/3/1) (3's) 135 x 3 150 x 3 170 x 3
BB lunge 115 x 6 135 x 6 145 x 6
WOD 15-10-9-8-7-6-5-4-3-2-1 Deads 225 Pullups
8:28
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Post by Admin on Dec 6, 2013 18:05:54 GMT
For time 100x Overhead squats (95/65) On your way to 100 reps you must stop every 2 minutes and perform 4x burpees and 6x wall-ball (20/16)
12:30
Deads 5/3/1 (3's) 255 x 3 290 x 3 330 x 3
Palms in pullups w/weight +35 x 6 +44 x 5,4
DB row 95 x 6 100 x 6 110 x 6
CG palms in pullups w/weight +44 x 5,5
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Post by Admin on Dec 6, 2013 18:07:34 GMT
THURSDAY Forgot to post
Steel Log 5/3/1 (3's) 105 x 3 120 x 3 135 x 3
Seated Mil press 135 x 6 145 x 6 155 x 4
High pull 135 x 3 155 x 3,3 160 x 3
HSPU 6 Deficit 10lb plates x 3,3
Clean and jerk 105 x 5 120 x 5 135 x 5
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Post by Admin on Dec 9, 2013 21:17:58 GMT
AM
Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powerclean, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
11+12
11:00 SHEIKO DAY 1
PM TABATA Toes to bar
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