Wod #2 Again Faster Wod #8
4 Rounds for Time: 8 Power Clean (205/145) 8 Front Squat (205/145) 8 Pistols (alternating) 8 HSPUs(sub 4 wall walks kev and everyone else work on your mat progression)
Drop weights as needed you must clean it for front squats
Spend 15 minutes working on Muscle Ups or Chet to bar pull ups
This looks killer, especially after Russian front squats and cleans yesterday...
ReplyDeleteWOD 1 snatch pull EMOTM 165X2 10 mins
ReplyDeleteWOD 2 snatch balance 95-115-125-135-145
WOD 3 burpees ladder down 10-1 100 m sprint 8.5`
WOD 4 7 mins pull up ring push up unbroken 5 rds total 62 pull ups 55 push ups
WOD 5 again faster wod 8. 155 lbs 19.21 BRUTAL!
2 false grip muscle ups
Wod 1 6x2 135 front squats
ReplyDeleteWod 2 105lbs 15:25
Wod 3 15 min MU work, hips to rings
100 dubs
WOD 1 6x2 105 Front Squats
ReplyDeleteWOD 2 100lbs 15:06
WOD 3 15 min MU progressions
WOD 1 snatch pull EMOTM 165X2 10 mins
ReplyDeleteWOD 2 R. Hyper 6x10 @ 60 lbs
WOD 3 Burpee ladder 10-1/ 100 meter sprint 8:32
Russian Squat Day 2 6x3 @ 200 lbs
WOD 4 Again faster WOD 8 15:31 @ 155
Should be 16:06 for WOD 2
ReplyDeleteWOD 1 - 6x2 @ 115 lbs
ReplyDeleteWOD 2 - AF wod @ 95 lbs, green box w/10 lbs plates for pistols, and 1 ab mat for 1st 2 rounds, then 2 ab mats after...14:08
Worked on MU progressions...again
thurs 12/15: Russian front squat day 5: 170lbs 6X2
ReplyDeleteWOD 2: Snatch squat from 20 in box 5 rounds 3 reps
95-95-95-105-105
Wod 3: you challenge 7rds 7 pushpress 135, 7 burpee 7 C2B 13:05
anyone interested good video wod looks really intense
Holiday throwdown series.
Thursday, 12/15
ReplyDeleteWOD from Main site
Front squats and burpees - 3 rounds
Back Squats and jump overs - 3 rounds
jump rope (singles) and wall walks - 2 rounds + 20 singles
Power Cleans and HRPU - 2.5 rounds
18 T2B in 2 min
100 sit ups in 4:41
Thursday 12/15
ReplyDelete5x3 snatch from box
95-95-105-105-125 fail on rep 3
R. Hyper 4x10 @ 70 lbs
WOD 3
7 Rounds
7 Push Press, 7 Burpee, 7 C2B 11:11 (PP got heavy and that's where I failed)
Friday 12/16
ReplyDeleteRussian Squat Day 3 6x2 @ 200 lbs
WOD "Nate"
20 minute AMRAP
2 Muscle ups, 4 HSPU and 8 KB swings @ 70 lbs
10 rounds + 1 MU
R. Hyper 4x10 @ 80 lbs
5 Unbroken Muscle ups at end of the day
Fri 12/16 russ squat day 6x5 135 lbs
ReplyDeleteChipper 23:44 (51 burpees in)
100 dubs
Rev hyper 4x10 (30)
15 mins MU work
Sat 12.17 holiday throwdonw
ReplyDelete12 days xmas 20.12
165X8 OHS
7.15 5 rds dubs 205 deadlift 20/12
Mon 12.19 Day 6 russian progression 6X5 170
ReplyDeleteAMRAP 4 chest 2 bar 4 ringdips 2 deadlift 275 7R +2
Hero WOD JT 14.20
12/19
ReplyDeleteRussian Front Squats Day 7
6x2@105
WOD 2 - 5x1 clean and Jerk @110
WOD 3 - 20 Deadlifts @ 165lbs
7 rounds of 7 bar dips with red band
7 Burpees onto 45 pound plate
7 chest2bar pull ups
cash out - 500 meter row
Time - 18:51
12/19
ReplyDeleteWOD 1: Front squats day 7 @ 265
WOD 2: Clean and Jerks up to 265
WOD 3: 20 DL @ 275, 7 rds: 7 ring dips, 7 burpees onto plate, 7 CTB pull ups, 500M row -- 12:05
3 rds of 10, reverse hypers