Rest Day
Posted by slob55 under Uncategorized
Sleep in!
“Woody Hayes”
20 min AMRAP of:
5 thrusters
7 hang power cleans
10 SDHP
Post rounds to comments.
Work up to a 5 Rep Max bench press.
Start the clock and perform your 5RM bench at the beginning of the first round only. Then perform:
5 rounds for time:
10 toes to bar
10 push press @ 115lbs
15 GHR sirups
15 dips
20 back extensions
20 pushups (hand release)
Post times
“Big Bird”
6 rounds for time of:
Back Squat x 5
10 pullups
Dead Lift x 7
10 Pushups (hand release)
Use 225 for the squats and deads (you can scale the weight as needed).” Hand release” means that you pick your hands off the ground at the bottom of each pushup.
Post your time to comments.
Game Day WOD:
4 rounds for time of:
500m row
5 SDHP
5 Squat Clean Thrusters
5 Squat Snatches
5 Push Presses
Use a 95# bar.
15’22″
Skill:
Work up to 3 RM Hang Clean.
WOD 1:
4 Rounds of:
2 hang cleans @ 3RM
25 double unders
2 hang cleans @ 3RM
14’28″
WOD#2
“Mad Dog”
21-15-9
Snatches
Push Press
OHS
Pushups
Post time.
12’32″
Skill
Work up to a 5RM bench press.
305
WOD 1
“The Upper 55″
11 rounds of:
Push Press @ 115 x 5
Push Ups (Hand Release) x 5
Pullups x 5
Burpees x 5
Post times.
14 minutes.
WOD 2
At the beginning of each minute perform 5 bench presses with 185 or 135 lbs. For the remainder of the minute do as many burpees as possible. Rest 30 seconds and repeat for 10 rounds total. Your score is the total amount of burpees performed.
“Charlie P.”
100 rounds of:
Hang Clean x 1
Front Squat x 1
Left Lunge x 1
Right Lunge x 1
Push Press x 1
Use a 95lb bar and post time to comments.
31’36″
This WOD never gets easier.
Game Week
Posted by slob55 under Uncategorized
15 min AMRAP of:
5 thrusters @ 95lbs
10 hand release pushups
15 squats
11 rounds.
2 rounds of :
HSPU x 10
Pullups x 20
Front Squat x 30
400m Run
Military Press x 10
Floor to Over Head
