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Post by Admin on Sept 5, 2014 0:02:24 GMT
PUSH PRESS 5/3/1 125 x 3 145 x 3 160 x 3
3 rounds 20 Kbell swing 10 Hang power clean to overhead press (95/65) Run 400M
12:25 RX
PUSH JERK 125 x 8,8,8,8,8
DIPS W/ WEIGHT BW x 8 +25 x 8 +35 x 8 +45 x 8 +55 x 8
DUBS 44 unbroken 66 more
HS walks (practice)
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Post by Admin on Sept 5, 2014 16:41:52 GMT
DEADLIFT 5/3/1
EMOM Deadlift w/ BW 1x Deadlift to start, then add 1 rep at top of each minute, continue until failure. At failure switch to OTB Burpees. Same system
29+10 RX
POWER CLEAN 115 x 5 135 x 5 155 x 5 185 x 1 205 x 1
SQUAT CLEAN 135 x 1 155 x 1 175 x 1 195 x 1
PALMS IN PULLUPS +35 x 6 +40 x 6 +53 x 4,4
BB SHRUG 315 x 6 405 x 6,6
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Post by Admin on Sept 8, 2014 16:48:01 GMT
BENCH 5/3/1 190 x 3 215 x 3 245 x 3
21-15-9 Row (calories) Burpees SDHP (95/65) Thrusters (95/65) Hang Clean. (95/65) Wall ball (20/16)
17:35 RX
Incline Bench 175 x 5 185 x 5 195 x 4
Palms in Pull ups w/ weight 25 x 5 35 x 5 45 x 5 55 x 3
Flat DB Flye (4 sec in stretch) 45 x 10 50 x 10
DB Row 65 x 10 75 x 10
Seated DB Press 45 x 10 (6 sec negs) 50 x 10 (4 sec negs) 55 x 10 (2 sec negs)
CG Palms in Pull Ups BW x 10 +25 x 8
Cable Upright Row 10 x 15 11 x 15
DB Side Lats 20 x 20 25 x 20RP
Seated Alt DB curl 25 x 10 30 x 10 35 x 10
CG Multi Grip Press 150 x 10 170 x 8 180 x 6
PM 5 rounds 15 Burpees 10 KB swings (53)
5:56
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Post by Admin on Sept 9, 2014 16:53:00 GMT
FRONT SQUAT 5/3/1 170 x 3 195 x 3 220 x 3
BACK SQUAT 5/3/1 265 x 3 305 x 3 340 x 3
OH SQUAT 5/3/1 130 x 3 150 x 3 170 x 3
For time 21 Deadlifts (225/155) Run 400 meters 18 Front Squats (135/95) Run 400 meters 15 Deadlifts (225/155) Run 400 meters 12 Front Squats (135/95) Run 400 meters
14:00 RX
7 rounds 21-18-15-12-9-6-3 Pistols Pull Ups
7:22 RX
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Post by Admin on Sept 9, 2014 23:47:03 GMT
3 Rounds
15 Power Cleans (115) 15 T2B
5:35 RX
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Post by Admin on Sept 10, 2014 16:07:09 GMT
For time 11 Pull-ups 20 PushUps 11 Pull-ups 40 Squats 11 Pull-ups 20 Wall Balls 11 Pull-ups 40 DUBs 11 Pull-ups 20 Man Makers (95/65) 11 Pull-ups 40 Lunges 11 Pull-ups 20 Burpees 11 Pull-ups 40 GHD Sit Ups 11 Pull-ups
17:20 RX
BENCH 135 x 10 (6 sec negs) 155 x 10 (4 sec negs) 175 x 10 (2 sec negs) 175 x 10 (1 sec negs)
FLAT DB FLYE (40 sec rest) 35 x 30, 20,15 35 x 10 > 30 x 8 > 25 x 8
INCL CABLE FLYE/PRESS (40 sec rest) 6 x 15 6 x 11RP5 6 x 17RP
SEATED ALT DB CURL (40 sec rest) 25 x 30,20,15
CONC CURL (R-L RP) 25 x 15,12,10
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Post by Admin on Sept 11, 2014 18:04:32 GMT
PUSH PRESS 120 x 5 140 x 5 169 x 5
PUSH JERK 140 x 5 169 x 5
SPLIT JERK 140 x 5 169 x 5
9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″) 11 Thrusters (125) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170) 11 HSPUs 11 KB Swings (72) 11 Toes to Bar 11 Deadlifts (170) 11 Push Jerks (110) 2001m Row or 2001m Run (1.25 miles) ******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
Teamed up with Doug. Doubled reps 31:46RX
HSPUs X 5 On 10LB Bumpers X 5,4,3
RING DIPS W WEIGHT +35 x 5 +50 x 5 +60 x 5 +70 x 5 +80 x 5
HOT SHOTS 19 6 Rounds 30 Squats 19 Power Cleans (135) 7 Strict Pull Ups Run 400 M
36:14RX
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Post by Admin on Sept 12, 2014 16:20:00 GMT
CLEANS 5/3/1 125 x 3 145 x 3 160 x 3
10 Rounds - 15 Min cap 5 Squat clean (155/110) 10 Burpees
7 RX
PULL UPS W WEIGHT +35 x 5 +45 x 5 +50 x 5 +55 x 3
DB ROW 100 x 5 110 x 5 115 x 5
BB SHRUG 315 x 5 365 x 5 385 x 5 405 x 5
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Post by Admin on Sept 15, 2014 16:12:24 GMT
SNATCH 5/3/1 100 x 5 115 x 3 130 x 1
3 rounds 10 Power Clean (BW) 21-15-9 Ring Dips
180RX 5:43
BENCH 205 x 5 230 x 3 260 x 1
BENCH W/ CHAINS +205 x 3,3,3
FLAT DB FLYE 65 x 8 70 x 8
SEATED ALT DB CURL 40 x 6 45 x 6 50 x 6,6
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Post by Admin on Sept 16, 2014 0:07:47 GMT
PM WOD
10 Rounds 5 Burpees 15 DUBS
12 mins
ISUCKATDUBS.COM
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Post by Admin on Sept 16, 2014 18:32:01 GMT
BACK SQUAT 5/3/1 285 x 5 325 x 3 360 x 1
Karen meets Diane For time 75 Wall ball (20/16) 3 rounds 21-15-9 Deadlift (225/155) HSPUs 75 Wall ball (20/16)
15:19 RX
FRONT SQUAT 185 x 5 210 x 3 235 x 1
OH SQUAT 140 x 5 160 x 3 180 x 1
PISTOLS BW x 5 +35 x 5,5
7 rounds 21-18-15-12-9-6-3x reps Bench press (bw) = 180 Sumo deadlift high-pull (3/4 bw) = 135
15:09 RX
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Post by Admin on Sept 16, 2014 18:45:33 GMT
10 rounds GHD sit-ups 10-9-8-7-6-5-4-3-2-1x Pull-ups 1-2-3-4-5-6-7-8-9-10x
5:43 RX
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Post by Admin on Sept 17, 2014 18:26:09 GMT
PUSH PRESS 5/3/1 130 x 3 150 x 3 165 x 3
PUSH JERK 150 x 3 165 x 3
SPLIT JERK 165 x 3
Danny Max rounds in 20 minutes 30x Box jumps (24 inch) 20x Push press (115#) 30x Pull-ups
312 RX
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DB SIDE LATS 20 x 20 25 x 10 30 x 8 30 x 8RP4 30 x 6RP4 > 25 x 6
RING DIPS W WEIGHT +50 x 5 +60 x 5 +70 x 5 +80 x 3
DB FRONT RAISE 20 x 15 25 x 15 30 x 10 30 x 10 > 20 x 6
BAND PULL APARTS Blue x 20,20,20,20
ROPE PUSHDOWN 7 x 20 8 x 15 9 x 12 10 x 10 11 x 8RP3 11 x 8RP3 > 10 x 3
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3 rounds 21-15-9 Body-Snatchers (Burpee - PullUp - T2B) Box jump (24/20)
10:30RX
Walk Tank 1.5 miles
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Post by Admin on Sept 18, 2014 22:36:06 GMT
Deadlift 5/3/1 295 x 3 335 x 3 380 x 3
5 rounds 3 Thrusters (bw) 3 Deadlifts (2x bw) For EVERY 10LBs less than RX add 3 reps
40-30-20-10 KB swing (53/35) Alternating floor press (53/35) Goblet squat (53/35)
187 RX
PULL UPS W/ WEIGHT +35 x 5 +53 x 5 +60 x 4,4
DB ROW 115 x 5 120 x 5,5
POWER CLEANS 135 x 5 155 x 3 170 x 1
BB SHRUGS 315 x 5 405 x 5,5,5
LAT PULLDOWN (30-40 sec rest) 8 x 20 9 x 15 10 x 10 11 x 8 > 10 x 4 11 x 6 > 10 x 4 > 9 x 4
PLATE SHRUG (15 sec rest) 45 x 20,20,20,20,20
BAND PULL APARTS Blue x 20,20,20,20,20
ALT DB CURLS 25 x 10 30 x 10 40 x 10 40 x 6 RP 4 40 x 11 RP
EMOM
10 Burpee Box Jump
2 mins off
So 12 mins total
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Post by Admin on Sept 30, 2014 0:39:10 GMT
SNATCH 5/3/1 (15 mins) 95 x 5 105 x 5 120 x 5
7 Min AMRAP Burpees
121
3 minutes OFF:
For time: (15 Min cap) 21-18-15-12-9-6-3 Squats T2B PushUps
10:51 RX
BENCH 5/3/1 180 x 5 205 x 5 235 x 5
BENCH W/ CHAINS +180 x 5,5,5
POWER FLYE 65 x 8 75 x 8 80 x 6
EZBAR CURL 80 x 6 90 x 6 95 x 6, 6
3 Rounds 40 PushPress (75) 25 SDHP (75)
8 mins RX
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