Overhead Press, 3×5
Overhead Press, 10-7-4 [Goal is unbroken sets, select a weight you feel will allow this; rest 1 minute between sets]
Rest 10 minutes, then
For time:
Run 2 miles.
Post times in comments.
Skill: Stretch your ass off.
December 13, 2009
Saturday December 19, 2009
Posted by Mike D under Monostructural Movement, WOD, Weightlifting | Tags: 2 mile run, overhead press, stretch |[3] Comments
December 13, 2009
Friday December 18, 2009
Posted by Mike D under Monostructural Movement, WOD, WeightliftingLeave a Comment
Front squat, 3×5
Back squat, 1×15 to 20 [Goal is an unbroken set; select a weight that will allow you to accomplish this]
Barbell row, 3×5
Post loads in comments.
Rest 10 minutes, then, for time
21-15-9
Dumbbell hang power snatches, 40lbs/20lbs
200 meter run
Post times in comments.
December 13, 2009
Thursday December 17, 2009
Posted by Mike D under Gymnastics, WOD, Weightlifting | Tags: medball cleans, medball plyos |Leave a Comment
For time:
20 medball cleans, 20lbs/10lbs
20 medball clean and squat tosses
20 medball clean and backwards overhead tosses
20 medball clean and slams
20 medball clean and jerks
Post times in comments.
Skill work: Ring dip practice
December 13, 2009
Rest Day
December 13, 2009
Tuesday December 15, 2009
Posted by Mike D under Gymnastics, WOD, Weightlifting | Tags: dead lift, hang power clean, kettle bell swings, L-sit, push ups |1 Comment
Dead lift, 3×3
Post loads used in comments.
Rest 10 minutes, then
Five rounds for time:
5 hang power clean and jerk, 95lbs/65lbs
10 kettle bell swings, 55lbs/35lbs
15 push ups
Post loads used and times in comments.
Skill work: Accumulate 3 to 5 minutes of an L-Sit
December 13, 2009
Monday December 14, 2009
Posted by Mike D under Gymnastics, Monostructural Movement, WOD, Weightlifting | Tags: 400 meter run, back squat, bench press, overhead squats, pull ups, squats |[3] Comments
Back Squat, 3×5
Bench Press, 3×5
Rest 10 minutes, then
As many rounds as possible in 15 minutes:
400 meter run
21 squats
12 pull ups
Post loads used for squats and bench press, loads used and times for metcon in comments.
Skill work: Overhead Squat work with PVC pipe
December 10, 2009
Thursday December 10, 2009
Posted by Mike D under Gymnastics, Monostructural Movement, WOD | Tags: burpees, sit ups, sandbag carry |[4] Comments
For time:
“SloRide”
Five rounds:
200ft sandbag carry, 80lbs
10 burpees
Rest 1 minute, stop clock
Restart clock and
Five rounds:
20 sit ups
200ft sandbag carry
Rest 1 minute, stop clock
Restart clock and
Five rounds for time:
200ft sandbag carry
10 burpees
20 sit ups
Post times in comments.
December 8, 2009
Tuesday December 8, 2009
Posted by Mike D under Gymnastics, Monostructural Movement, WOD | Tags: 400 meter run, burpee pull ups, step ups |[4] Comments
Three rounds for time:
400 meter run
20 burpee pull ups
20 step ups, 18″/12″ box
Post times in comments.
