Get your in-door sprint on!
Saturday, January 30, 2010
Friday, January 29, 2010
Dirty South
Saturday 30Jan10
Jerk 3-3-3+
1RM+5# @ 63%-72%-81%
Workout #3 from 2009 Dirty South Regional:
8 minute AMRAP of:
5 Clean and Jerk (Sectional Athletes 135/95) or (60% of 1RM jerk)
10 CTB pull-ups
Optional Post WOD
3x max ring dips (90 seconds rest)
Post loads, rounds, and reps to comments.
Jerk 3-3-3+
1RM+5# @ 63%-72%-81%
Workout #3 from 2009 Dirty South Regional:
8 minute AMRAP of:
5 Clean and Jerk (Sectional Athletes 135/95) or (60% of 1RM jerk)
10 CTB pull-ups
Optional Post WOD
3x max ring dips (90 seconds rest)
Post loads, rounds, and reps to comments.
Thursday, January 28, 2010
Front squats!
Friday 29Jan10
Front Squat 3-3-3+
(1RM 63%-72%-81% or find 1RM)
"Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
Overhead Squats (95#s or 50% of 1RM OHS)
Burpees
Post time to comments.
Optional Post WOD
3x5 GH Raises
Post loads and time to comments.
Wednesday, January 27, 2010
Tuesday, January 26, 2010
Jump
Wednesday 27Jan10
Snatch (work on pulling bar into correct bar path and speed)
4 rounds of:
6x 30m sprints
15 thrusters (45/33)
10 pull-ups
Post loads, progression, and time to comments.
Monday, January 25, 2010
Lucky 7
Deadlift 3-3-3+
1Rm (CFT weight) @ 63%-72%-81%
Then, 5 rounds for time of:
7 Hang Squat Cleans (Sectional athletes 135/95) or (60% of max clean)
7 burpees
Optional Post WOD
3x10 GHD sit up
Post loads, time, and reps to comments.
Sunday, January 24, 2010
3 on 1 off
Press 3-3-3+
1RM (use CF Total) @ 63%-72%-81%
Then, 3 rounds.
Work 1 minute at each station for total reps of:
Wall ball
KBS (53/35) (dropped kb's are a non-rep)
Double-unders
Rest
Optional Post WOD
3x max HSPU (90 seconds rest)
Post loads and reps to comments.
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