WOD

September 17, 2014 – Form

front-squat

Workout of the Day

A.
Three sets of:
Battling Ropes x 30 seconds
45-second recovery
Mountain Climbers x 30 seconds
45-second recovery
Push Press x 30 seconds
45-second recovery

B.
For time, complete:
10 Burpees
20 Box Jump Step-Downs (24″/20″)
30 Double-Unders
20 Box Jump Step-Downs (24″/20″)
10 Burpees

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September 17, 2014 – Function

front-squat

Workout of the Day

A.
On the minute, for 10 minutes, perform:
Shoulder Press x 1 rep

Weight per minute by % of 1-RM Press: 55, 65, 70, 75, 80, 80, 85, 55, 90, 90

B.
On the minute, for 10 minutes, perform:
Push Press x 1 rep

Start with your heaviest possible Shoulder Press and climb from there.

C.
For time, complete:
10 Handstand Push-Ups
20 Pull-Ups
30 Burpees
40 Double-Unders
30 Burpees
20 Pull-Ups
10 Handstand Push-Ups

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September 17, 2014 – Focus

front-squat

Workout of the Day

AM Session

A.
2000-Meter Row (low aerobic pace)

B.
To completion:
400-Meter Run
20 Toes to Bar
800-Meter Run
15 Toes to Bar
400-Meter Run
10 Toes to Bar

PM Session

A.
On the minute, for 10 minutes, perform:
Split Jerk x 1 rep

Weight per minute by % of 1-RM Jerk: 55, 65, 75, 80, 80, 85, 85, 90, 90, 95

B.
On the minute, for 10 minutes, complete:
High-Bar Back Squat x 2 reps

Weight per minute by % of 1-RM Squat: 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
For time, complete:
10 Strict Handstand Push-Ups
20 Pull-Ups
30 Burpees
60 Double-Unders
30 Burpees
20 Pull-Ups
10 Strict Handstand Push-Ups

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