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Month: April 2018

WOD – 5/1/18

Posted on April 30, 2018May 1, 2018 by Graem Haarbye
STRENGTH: Back squats:  3×10 @ 65% 1 RM

WOD

3 Rounds for time:

-200m Farmer’s Carry (#53/35)

-20 Push Press (#115/75)

-20 KB Swings (#53/35)

 

Posted in WOD - Workout of the DayLeave a Comment on WOD – 5/1/18

WOD – 4/30/18

Posted on April 29, 2018 by Graem Haarbye
STRENGTH: 
1 Hang squat snatch + 1 OHS + 1 Squat snatch
        15 minutes to Establish a HEAVY Single
WOD
7 minute AMRAP:
  • 5 KB snatch (#53/35)- each arm
  • 10 Toes to bar
Posted in WOD - Workout of the DayLeave a Comment on WOD – 4/30/18

WOD – 4/28/18

Posted on April 29, 2018 by Graem Haarbye
WOD
3 rounds for time:
With a Partner
  • Row 500m
  • 50 Wall Balls (#20/14)
  • Row 500m
  • 50 Med Ball Cleans (#20/14)
  • Row 500m
Posted in WOD - Workout of the DayLeave a Comment on WOD – 4/28/18

WOD – 4/27/18

Posted on April 26, 2018April 26, 2018 by Graem Haarbye
STRENGTH: Front Squats
Work up to 85% of 1RM
        3.3.3.3.3
WOD
For Time:
  • 100 Walking DB Lunges (#50/35)
  • 50 DB Deficit Push Ups
Posted in WOD - Workout of the DayLeave a Comment on WOD – 4/27/18

WOD – 4/26/18

Posted on April 26, 2018 by Graem Haarbye
WOD
5 Rounds for time:
  • 15/12 Cal Row
  • 5 Bar Muscle-ups
  • 3 Clean & Jerks (#205/145)
Posted in WOD - Workout of the DayLeave a Comment on WOD – 4/26/18

WOD – 4/25/18

Posted on April 24, 2018 by Graem Haarbye

Strength-Deadlift

1.) Barbell hip thrusts (leaning against bench) 15.15.15.15

1A.) GHD sit-ups or weighted v-ups 20.20.20

WOD
For Time:
  • 30 Burpees
  • 100 DU’s
  • 20 Burpees
  • 100 DU’s
  • 10 Burpees
  • 100 DU’s

TIME CAP: 8 minutes

Posted in WOD - Workout of the DayLeave a Comment on WOD – 4/25/18

WOD – 4/24/18

Posted on April 24, 2018 by Graem Haarbye

Strength-Deadlift

  • Set 1- 5 reps @ 55%
  • Set 2- 5 reps @ 65%
  • Set 3- 5 reps @ 75%
  • Set 4- 5 reps @ 80%
  • Set 5- 5 reps @ 85%
WOD
15 minute AMRAP – (Building rep scheme- 3,6,9,12,15, etc):
  1. OHS (#95/65)
  2. DB Hang Clean and Jerks (#50/35)

 

Posted in WOD - Workout of the DayLeave a Comment on WOD – 4/24/18

WOD – 4/23/18

Posted on April 24, 2018 by Graem Haarbye

Strength-1 Squat clean + 2 Front squats + 1 Jerk

E2MOM: 18 minutes (Increase load each set)
WOD

 

9-7-5:
  1. Snatch (#155/105)
  2. Pistols (each leg)

 

Posted in WOD - Workout of the DayLeave a Comment on WOD – 4/23/18

WOD – 4/20/18

Posted on April 24, 2018April 24, 2018 by Graem Haarbye

Strength-Back Squat

12 minute to est. a HEAVY DOUBLE
WOD
Buy-In:

400M Run

21-15-9:
  1. DB squats (#50/35)
  2. DB deadlifts
Cash-Out:

400M Run

Posted in WOD - Workout of the DayLeave a Comment on WOD – 4/20/18

WOD – 4/19/18

Posted on April 24, 2018 by Graem Haarbye

Strength-Clean & Jerk

Every 90 sec for 7.5 minutes
  • 2 @ 60%
  • 2 @ 65%
  • 2 @ 70%
  • 2 @ 75%
  • 2 @ 80%
WOD
16 minute EMOM:
  1. 10/8 Cal Row
  2. 12 Hang Power Cleans (#135/95)
  3. 10 C2B Pull Ups
  4. 8 Lateral Burpees over bar
Posted in WOD - Workout of the DayLeave a Comment on WOD – 4/19/18

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