Sept 21

Posted by Deedee Nelson on 8:37 pm in WOD | 0 comments

Workout of the day

HIDALGO

We scaled the run

• For Time
• 1 Mile Run
• 2 Minutes Rest
• 20 Squat Cleans (135/95 lb)
• 20 Box Jumps (24/20 in)
• 20 Overhead Walking Lunges (45/25 lb plate)
• 20 Box Jumps (24/20 in)
• 20 Squat Cleans (135/95 lb)
• 2 minutes Rest
• 1 mile Run

Sept 20

Posted by Deedee Nelson on 9:26 pm in WOD | 0 comments

Workout of the day

Strength

Strict Press

3*3

Push Press

5*2

Conditioning

21-15-9

sumo deadlift high pulls 95/65

Thrusters

( after each round run 400 meters)

September 19

Posted by Deedee Nelson on 7:47 pm in WOD | 0 comments

Workout of the day

Midline work

tabata

L-sit

Hollow rocks

then

Russian twists (ghd)

v-ups

then

Conditioning

30 sit-ups

21 kB swings 53/36

21 Box jumps 24/24

30 sit ups

18 kB swings

18 Box jumps

30 sit ups

15 kB swings

15 Box jumps

30 sit ups

12 kB swings

12 Box jumps

30 sit ups

9 kB swings

9 Box jumps

30 sit ups

6 kB swings

6 box jumps

30 sit ups

3 kB swings

3 box jumps

Sept 18

Posted by Deedee Nelson on 8:28 pm in WOD | 0 comments

Workout of the day

Skill/strength

Back Squats

6-5-4-3-6

(adding weight as the reps get lower)

Conditioning

 3 Rounds:
50 Double Unders
15 Front Rack Lunges (135/95)
5 Bar Muscle-ups

(scaling for MU is 2 pull-ups and 2 ring dips=1 muscle up)

Sept 17th

Posted by Deedee Nelson on 5:15 pm in WOD | 0 comments

Workout of the day

Strength

emotm for 12 mins

1 Power Clean

1 Full Clean

Conditioning

8 rounds

5 burpees

6 toe to bar

7 Power Snatches 75/55

Sept 14th

Posted by Deedee Nelson on 8:29 pm in WOD | 0 comments

Workout of the day

Strength

Back squats

5*5

Conditioning

3 rounds

40 double unders

30 Box jumps 24/20

30 Burpees

Sept 13th

Posted by Deedee Nelson on 8:35 pm in WOD | 0 comments

Workout of the day

skill/strength

sprinting (1 minute rest after each run)

1*800 meters

rest

2* 600 meters

rest

2*400 meters

rest

4*200 meters

Conditioning

4 rounds

20 wallballs 20/14

15 pullups

10 deadlifts155/105

Sept 12

Posted by Deedee Nelson on 4:58 am in WOD | 0 comments

Workout of the day

Strength

emotm for 10 minutes

1 Full Snatch

+

1 Overhead Squat

Conditioning

15 mins amrap

20 shoulder press 75/55

20 ghds

15/10 cal ride

Sept 11

Posted by Deedee Nelson on 7:44 pm in WOD | 0 comments

Workout of the day

Midline

tabata abs

2times thru

plank shoe taps

plank jacks

Then

2xs

plank push ups

mountains climbers

Conditioning

9-11-2001

row or run 1001 meters

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee chest to bar

11 power cleans 175/125

11 handstand push ups

11 KBS 70/53

11 toe to bar

11 deadlifts 175/125

11 push jerks 125/75

row or run 1000 meters

Sept 10

Posted by Deedee Nelson on 4:00 am in WOD | 0 comments

Workout of the day

Strength

Overhead squats

5*3 @80%

Conditioning

5 rounds

12 deadlifts 50/30 dumbbells

9 hang Power Cleans

6 jerks

50 double unders or 150 singles