Tuesday WOD, February 2, 2016

Posted on 01. Feb, 2016 by .

5

Watch the first set — that’s a power snatch + drop snatch (snatch balance without a dip) — if you are lifting today, think speed and be aggressive! Screaming like a Viking helps too…

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Snatch complex, 5 sets 65-70%: 2 Power snatches + 1 Snatch balance +2 Overhead squats

WOD:
5 rounds for time of:
300m Row
15 Ring push-ups
Rest 1 minute

5x400m run with 1min rest.
______

LEANFIT:

As many rounds as possible in 7 minutes of:
5 Hang cleans (75 lb./55 lb.)
10 Sit-ups
15 Lateral box jumps

Rest 3 minutes, then complete as many rounds as possible in 14 minutes of:
10 Kettlebell swings
5 Burpees
400m Run

Post completed round to comments.

_______

DE:
10 rounds for time of:

3 Deadlifts (115 lb./75 lb.)
3 Hang cleans (115 lb./75 lb.)
3 Push presses (115 lb./75 lb.)
400m Run

Post time to comments.

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Monday WOD, February 1, 2016

Posted on 31. Jan, 2016 by .

2

AFTERGLOW – Lightsuit Segment from Sweetgrass Productions on Vimeo.

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Every minute on the minute for 10 minutes, do: 2 Front squats @ 70%

WOD:
3 rounds of:

As many rounds as possible in 5 minutes of:
2 Clean & Jerks (165 lb./105 lb.)
6 Bar facing burpees
100m Run

Rest 2 minutes after each 5 minute interval. Post loads and completed rounds to comments.

_________

LEANFIT:
As many rounds as possible in 25 minutes of:

2 rounds of Cindy (1 round = 5 pull-ups, 10 push-ups, 15 squats)
200m Run

Post completed rounds to comments.

_________

DE:
For time:

1 mile Run
12 rounds of “Cindy” (1 round = 5 pull-ups, 10 push-ups, 15 squats)
1 mile Run

Post time to comments.

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Friday WOD, January 29, 2016

Posted on 28. Jan, 2016 by .

7

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
3×3 Overhead squat @ 75%
3×3 Back squat @ 75%

WOD:
2 rounds for time of:

1000m Row
20 Bench presses (135 lb./75 lb.)
7 Muscle-ups

Post loads and time to comments.

_____________

LEANFIT:
As many rounds as possible in 25 minutes of:

5 Deadlifts (95 lb./55 lb.)
4 Hang cleans (95 lb./55 lb.)
3 Push presses (95 lb./55 lb.)
100m Farmers carry (53 lb./26 lb. ; end of drive way)
30 second Handstand hold
20 Walking lunges
200m Run

Post completed rounds to comments.

_____________

DE:
As many rounds as possible in 40 minutes of:

5 Deadlifts (95 lb./55 lb.)
4 Hang cleans (95 lb./55 lb.)
3 Push presses (95 lb./55 lb.)
100m Farmers carry (53 lb./26 lb. ; end of drive way)
30 second Handstand hold
20 Walking lunges
200m Run

Post completed rounds to comments.

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Thursday WOD, January 28, 2016

Posted on 27. Jan, 2016 by .

3

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

WOD:
3 rounds for time of:

40 Sit-ups
10 Power Cleans (155 lb./105 lb.)
800m Run

Post time to comments.

____________

LEANFIT:
5 rounds for time of:

10 Pull-ups
20 Burpees
30 Russian twists
400m Run

Post time to comments.

_____________

DE:
5 rounds for time:

10 Pull-ups
20 Burpees
30 Russian twists
800m Run

Post time to comments.

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Wednesday WOD, January 27, 2016

Posted on 26. Jan, 2016 by .

1

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Thruster, work to a heavy

WOD:
For time, Reps 21-18-15-12-9 of:

Thrusters (95 lb./65 lb.)
Toes to bar

Post loads and time to comments.
______________

LEANFIT:
For time:

1000m Row
50 Thrusters (bar)
50 Double-unders
50 Lateral box step overs
50 Push-ups
1000m Row

Post time for comments.

______________

DE:
8 rounds for time of:

2 Deadlifts (185 lb./125 lb.)
2 Box jumps
400m Run
Rest 1 minute

Post time to comments.

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