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Wednesday WOD

February 28, 2017February 21, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
3×5 40%, 50%, 60%

Metcon
3 Rounds For time
20 Front squat 45/30
15 pull up

Finisher
3min Plank

Olympic Lifting
OHS
5-5-5-5-5
with 2 sec pause

Tuesday WOD

February 27, 2017February 27, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Metcon

Complete as many rounds as possible in 20 mins of:

Run, 400 m

40 Double Unders

30 Thrusters, 35/25 kg

20 Toes-to-bars

Olympic Lifting
Clean
5-5-5-5-5
with 2 sec pause in the catch

Tuesday WOD 1RM strict press

January 30, 2017January 24, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
strict press
1-1-1-1-1

Super set
ME strict pull up

Metcon
Ladder (add 1 rep to each movement each min)

0-1min
1 Shoulder to overhead 60/40
1 burpee
1-2min
2 Shoulder to overhead 60/40
2 burpee
continue….

Olympic Lifting
Clean and jerk
1-1-1-1-1

Monday WOD 1RM back squat

January 29, 2017January 24, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
1-1-1-1-1

Metcon
buy in
100 Double under
then
50-40-30-20-10
sit up
wall ball

Olympic Lifting
Snatch
1-1-1-1-1

Friday WOD

January 26, 2017January 19, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Metcon
7 Rounds For Time
9 power snatch 45/30
15 Wall ball
20 Double under

Wednesday WOD Push Jerk

January 24, 2017January 19, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
push jerk
3-3-3-3-3

Metcon
3 Rounds For Time
20 hang power clean 42.5/30
15 shoulder to overhead
10 lateral bar burpee

Finisher
2min MAX effort V-up

Olympic Lifting
OHS
3-3-3-3-3

Tuesday Chipper

January 23, 2017January 19, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Metcon
10 Rounds For Time
21 double under
15 pull up
9 Overhead squat 50/35
*200m run if OHS broken

Olympic Lifting
Power clean T&G
3-3-3-3-3

Monday WOD Deadlifts, strict press and more

January 22, 2017January 19, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
3-3-3-3-3

super set

Strength
Strict press
3-3-3-3-3

Metcon
10min EMOTM
8KB swing 32/24
ME burpee

Olympic Lifting
Power snatch t&G
3-3-3-3-3

Saturday WOD FRAN!

January 20, 2017January 13, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Metcon
Fran (2 waves)
21, 15, 9
Thruster 42.5
Pull up

10min to find a heavy
2 RM Clean and jerk

Wednesday WOD Chipper

January 17, 2017January 13, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Chipper
Buy in 50 chest to bar pull ups
then
7 Rounds FT
6 Deadlift 100/70
12 Medball clean 10/6
1 rope climb 12ft

Olympic Lifting
Bear complex
5-5-5-5-5

Tuesday WOD

January 16, 2017January 13, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
2 push press + 3 push jerk
1-1-1-1-1

Metcon
AMRAP 8min
1 Thruster 50/35
5 KB swings 32/24
3 thruster
10 KB swings
6 thruster
15 KB swings
9 thruster
20 KB swings
12 thruster
25 KB swings
continue…

Finisher
Tabata
Hollow rocks
6 Rounds
20 sec work 20 sec rest

Olympic Lifting
Squat clean
T+G with 3 sec pause
5-5-5-5-5

Monday WOD

January 15, 2017January 13, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Front Squat
5-5-5-5-5

Metcon
4 Rounds For Time
400m run WB carry 10/6
5 Muscle up
10 burpee box over

Olympic Lifting
Snatch grip deadlift
5-5-5-5-5