Tuesday 6.30.15

andy noel —  June 29, 2015 — Leave a comment
18018

A: Bench Press (@30×1; 5-5-5; rest 90 sec)

B: Weighted Pull-ups (3-3-3-3; rest 90 sec)

EMOM: Metcon (8 Rounds for reps)

8 minutes
odd: Double Under AMRAP in 30 sec
even: KBS AMRAP in 30 sec

*record each round and reps*

WOD: Metcon (Time)

For Time:
400m Run
50 Pull Ups
400m Row

 

Monday 6.29.15

andy noel —  June 28, 2015 — Leave a comment
17017

A: 3 Position Power Snatch (3 reps x 5; (Floor, Knee, Thigh) rest 90 sec)

B: Back Squat (3-2-1-1; rest 2 min; build to heavy singles)

WOD: Metcon (Time)

21-15-9
Back Squat @ 65% of 1RM
Box Jumps 24/20″

 

Saturday 6.27.15

andy noel —  June 26, 2015 — Leave a comment
16016

WOD: Metcon (Time)

Team of 2
800m Run
100 Wall Balls 20/14#
100 Pull Ups
200 Double Unders (3:1)
*Alternate as needed*

 

Friday 6.26.15

andy noel —  June 25, 2015 — Leave a comment
15015

A: Front Squat (Build to 5RM)

WOD: Metcon (Time)

3 Rounds for Time:
120 ft OH Walking Lunge 45/25#
120 ft Burpee Broad Jump
240 ft Farmer’s Carry 32/24kg

 

Thursday 6.25.15

andy noel —  June 24, 2015 — Leave a comment
14014

A: Shoulder Press (5-4-3-3; rest 90 sec)

WOD: Metcon (Time)

2 Rounds for Time:
800m Run
30 Sit Ups
30 Power Clean 95/65#

RX+ 115/85#

 

Wednesday 6.24.15

andy noel —  June 23, 2015 — Leave a comment
13013

A: Hang Power Clean (3-3-2-2-2; rest 90 sec; build each set)

WOD: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:
3-6-9-12-15-18…
Toes to Bar
Air Squat

rest 2 min

THEN:

10 min AMRAP:
3-6-9-12-15-18…
Pull Ups
Wall Walks

*score is total rounds and reps of both AMRAPS combined*

 

Tuesday 6.23.15

andy noel —  June 22, 2015 — Leave a comment
12012

A1: Weighted Pull-ups (Strict @3111; 5-5-4-4; rest 90 sec )

make reps tough

A2: Dips (Strict; AMRAP in 60 sec x 4; rest 90 sec)

WOD: Metcon (Time)

4 sets for total time:
8 Push Ups
12 Wall Balls 20/14#
8 Burpees
12 Box Jumps 20″
12 Slamballs 20#
Rest 1 min in between sets

*total time includes mandatory 1 min rest*

 

Monday 6.22.15

andy noel —  June 21, 2015 — Leave a comment

11011

A: Back Squat (2 reps EMOM @ 65% for 12 min)

WOD: Metcon (Time)

60 cal Row
50 Pull Ups
100 DU (2:1)