WOD 12/30

Max Effort Lower Body

Deadlift 4″ Block : 1 Rep Max

Then:

21-15-9 reps, for time of:
Back Squat, 1x bodyweight
Deadlift, 1x bodyweight
Burpees

Buyout

Straight Leg GHD 4×20

Banded Hamstring Curls 100 reps

WOD 12/28

Morrison U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is…

Details
Dec272013

WOD 12/27

Max Effort Lower Bodyvalsilydeficitdeadlifts

Sumo Deadlift : 1 Rep Max

Snatch Grip Deadlift 3×10

Then:

Power Elizabeth

21-15-9 reps of:
Power Cleans 135/95
Ring Dips
Buyout
Deficit liftoffs with snatch grip 5×20
Dec262013

WOD 12/26

Every 1 min for 10 mins do:
2 Power Snatches, 70% 1RM
1 Overhead Squat, 70% 1RM

Then:

Jeremy

21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpees
Buyout
Kettlebell Russian Twist 100

WOD 12/24

EMOM 10 Minutes 2 Power Clean 70% 1RM

Then

Mini DT

5 rounds for time of:

9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)

Buyout

3×20 Deficit liftoffs with snatch grip

 

WOD 12/23

Dynamic Effort Lower Body

Box Squat 10×2 at 70% 1RM
Dynamic Effort Band Conventional Deadlift 7×1 at 50% 1RM

Then:

3 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders

Buyout

Banded Good Mornings 100

WOD 12/21

Working in teams of 2,3 or 4

For time: 200 Double Unders
— then —
Snatch, 5000 lbs
Clean & Jerk, 10000 lbs
— then —
200 Double Unders

ilya_ilyan

Dec202013

WOD 12/20

Max Effort Upper Bodydimitry klokov and andrea ager

Seated Shoulder Press : 1 Rep Max

Bench Press 3×10

Then:

20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40 Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs

Buyout

Triceps press 4×15

Dec192013

WOD 12/19

EMOM 10 Minutes:

1 Power Clean/Front Squat at 90%

3 rounds for time:

Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s

Тренировка дня 12/18

Максимальных усилий Нижняя часть тела

Становая тяга: 1 ПМ

Тогда:

21-15-9-6 повторений, на время:

Гребной винт, 95/65 фунта
Колени до локтя

Выкуп

Прямо ноги сумо тяга

20-20-20-20

 

Dec172013