September 2, 2015

WOD20150904

strength

15 minutes to find a 3rm back squat

WOD

“fight gone bad”

3 rounds/1 minute at each station/continuous clock

wall-ball 20/14

sumo deadlift high pull 75/53

box jump 20/18

push press 75/53

row for calories

1 minute rest

 

 


This post was written by AARON AKIN

August 31, 2015

WOD20150901

EMOM minutes for 12:00 min
2 hang snatch @ 70%
* you may add weight if you like, but goal is no misses!

“Angleburner”
For time

30 pullups
30 thrusters 95/63
30 hang snatches 95/63
30 line bear crawl


This post was written by AARON AKIN

August 30, 2015

WOD20150831

Barbell
Every 2:00 minutes for 12 minutes
2 clean high pulls + 1 clean and jerk
Start @ 65%

Strength
3×5 front squat

Wod
“Death by burpees”
Start @ 5 reps


This post was written by AARON AKIN

August 27, 2015

WOD20150828

Strength

4×8 bench press

WOD

50 turkish getups (you pick weight) 25 each arm
After each 10 do 12 back extensions on ghd

!* not for time*

do these really well


This post was written by AARON AKIN

August 26, 2015

WOD20150827

3 x max reps strict pullup (weighted if possible)
Scale to hardest possible ring row if you dont have strict pullups yet

Wod
“Helen”
3 rounds of
400 m run
21 kb swings 55/35
12 pullups

*rest 3 minutes then…
3 rounds of
10 deadlift 225/155
20 abmat situps

*rest 3 minutes
9 amrap
9 wallballs 20/14
6 burpees

*score is total time of first two wods + total reps of 3rd wod


This post was written by AARON AKIN

August 24, 2015

WOD20150825

Every 2:30 for 15 minutes
2 cleans + 2 front squats

start @ 60%

WOD
12 minute amrap
10 dips (ring or bar)
10 t2b
10 split jumps


This post was written by AARON AKIN

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