DRD_5712-Edit

IMG_4248-Edit

DRD_1439-Edit

DRD_4947-Edit

IMG_4380-Edit

DRD_5721-Edit

DRD_5028-Edit

DRD_4867-Edit

DRD_1420-Edit

IMG_4153-Edit

10/20/14

IMG_4966-Edit

Strength: 1RM Back Squat

Conditioning: 5 rounds for time of…
-15 Pull ups
-20 KBS (24/16)
-25 Wall Balls

Competitor:
3×10 double kb ohs

10/18/14

IMG_4960-Edit

WOD: one rounds for time….
1 mile run
75 burpee pullups
1 mile run

10/17/14

IMG_4926-Edit

Strength: 1 Clean+2 Jerks

Conditioning: One round for time…
21 Thrusters (95/65)
800m Run
15 Thrusters (95/65)
400m Run
9 Thrusters (95/65)
200m Run

Competitor:
100 T2B for time

10/16/14

DRD_4880-Edit

Strength: 5×3 Deadlift

Conditioning: 12min AMRAP
5 Burpees
10 Box Jump
200m Run

Competitor:
3 sets max L-Sit

10/15/14

DRD_2531-Edit

Strength: 3RM Front Squat

Conditioning: 21-15-9
-Power Clean(115/75)
-HSPU

Competitor:
3RM Snatch from below the knee

10/14/14

IMG_4078-Edit

Strength: 5×3 Push Press

Conditioning: Partner WOD, 12min AMRAP – partner rows, other does situps, switch.
-200m Row
-max abmat situps

Competitor:
5×3 Pause OHS

10/13/14

DRD_1432-Edit

Strength: 1RM Snatch

Conditioning:
-7min AMRAP
-7 Burpees
-7 Pullups

Competitor:
Run 5k

10/11/14

10149065_10202791070230592_266535930_o-Edit

Skill: rowing and running drills

WOD: In teams of 3 complete ther following.
Two Rounds:
9x200m Run
9x300m Row
One teammate works while the others rest.
Each teammate completes 3 relays at each station.

10/10/14

DRD_3008-Edit

Strength: 3 Pos Snatch – find a max for the day

Conditioning: 10min AMRAP of…
-15 Power Snatch(75/55)
-30 Double Unders

Competitor:
3x2mins max double unders
*1min rest between each set

10/9/14

 

Dynamic effort: Max height box jump

Conditioning: 21-15-9 of…
-T2B
-Box Jumps(24/20)
-Deadlift(225/155)

Competitor:
5×3 sumo deadlift

Older posts «