Monthly Archives: January 2017

Thursday 12/01/2017

By | WOD | No Comments

Workout

2017 Open Prep


Conditioning

Buddy Wod 

For Time 

Buy in: 200 Double Unders

75 Push Press 40/25kg

75 Air Squats

100 Double Unders

50 Hang Power Clean 40/25kg

50 Box Jump 24″/20″

100 Double Unders

25 Power Snatch 40/25kg

25 Overhead Walking Lunge Steps p/s

(30 Min Time Cap)

 

Wednesday 11/01/2017

By | WOD | No Comments

Workout

2017 Open Prep


Strength

Tabata

20 sec Max Reps, 10 sec Rest (x8)

Strict Close Grip Chin-up


Conditioning

Wod

AMRAP 20

1 Deadlift 160/105kg

10 T2B

20 Wall Ball 10/7.5kg

 

 

 

Tuesday 10/01/2017

By | Hero Wod, WOD | No Comments

Workout

2017 Open Prep


Conditioning

Wod 

“JJ”

For Time 

1-10 Squat Clean 80/50kg

10-1 Parellet HSPU

Eg 1-10,2-9,3-8,….

(25 Min Time Cap) 


Extra

Core

3 Sets 

1 Min Plank Hold

1 Min Max Ab Mat Sit-up

 

 

Friday 06/01/2017

By | WOD | No Comments

Workout

2017 Open Prep


Conditioning

Wod

“Open 13.1″

For Time 

40 Burpee-Bar

30 Snatch 35/20kg

30 Burpee-Bar

30 Snatch 60/35kg

20 Burpee-Bar

30 Snatch 75/45kg

10 Burpee-Bar

30 Snatch 95/55kg

(17 Min Time Cap)

 

 

 

Thursday 05/01/2017

By | WOD | No Comments

Workout

2017 Open Prep


Conditioning

10 Min Alt EMOM

Odd: 10 Hang Power Cleans

Even: 30 Double Unders


Gymnastic Conditioning

“Strict JT”

21-15-9

Strict HSPU

Strict Ring Dip

Push up

(20 Min Time Cap)

 

 

Wednesday 04/01/2017

By | WOD | No Comments

Workout

2017 Open Prep


Conditioning

Buddy Wod

For Time 

150 Wall Balls 10/7.5kg

100 Pull-ups

50 Deadlift 120/85kg

100 Box Jump 24″/20″

150 KB Swing 24/16kg

(30 Min Time Cap)

 

Tuesday 01/02/2017

By | WOD | No Comments

Workout

2017 Open Prep

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Conditioning

Wod

For Time 

600m Run

15 Clean & Jerk 60/40kg

600m Run

15 Thrusters 60/40kg

600m Run

15 Front Squat 60/40kg


Strength

Tabata (Alt)

Pull-up x4

Push-up x4