Trident Blog

FRIDAY, OCTOBER 19 2012

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For time:

Row 500 meters

50 Slamballs (15/10)

Row 400 meters

40 Pull-ups

Row 300 meters

30 Slamballs (15/10)

Row 200 meters

20 Pull-ups

Row 100 meters

10 Slamballs (15/10)

 

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Thursday, October 18th 2012

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Strength: Push Press – 10 at 65%, 8 at 70%, 8 at 75%

Every 30 seconds for 7 minutes (14 total reps):

1 Hang Power Clean + 1 Push Press @ 70%

-then-

3 rounds for time of:

25 Pushups (Hand release)

25 Kettle bell Swings (53/35)

 

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Wednesday, October 17

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For time:

Row 1000m

50 Box Jumps 24/20

100 Ab-mat Sit-ups

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Tuesday, October 16

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Strength: Front Squat – 10 at 65%, 8 at 70%, 8 at 75%

10 Min AMRAP:
25 Double-Unders (3:1)
5 Front Squats (185/115)

* Optional finisher: 100 air squats for time

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Wednesday, 10 October, 2012

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5 Pullups
10 GHDs/15 Abmats
15 Box Jumps (24/20)
*start each round w 1 Rope Climb
20 min AMRAP

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Tuesday, 9 October

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12 min to est a 1 RM Deadlift

5 Deadlifts (185/115)

Max rep Pushups

15 min OTMEM

*on the minute every minute

 

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Friday, 5 October, 2012

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25 Double Unders (3:1)
3 Muscle ups or 12 Pullups or 8 C2B Pullups
9 min AMRAP
2 mins rest
200m Row

10 Box Jumps (30/24)
9 min AMRAP

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Thursday, 4 October, 2012

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* 12 min to est a 1 RM Push Press

12 Push Press (95/55)
200m Run
12 TTBs
15 min AMRAP

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Wednesday, 3 October, 2012

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10 TGU (53/35) – 5ea arm
12 Good Mornings (75/45)
15 KB Swings (53/35)
4 rounds

 

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Tuesday, 2 October, 2012

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* 12 min to est a 1 RM Front Squat

21-15-9
Front Squats (135/95)
Burpees
Rollouts

 

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Monday, 1 October, 2012

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9 Pullups

200m Farmers Walk

53/35

14 Slamballs 25/15

5 rounds

 

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Friday Sept 28th 2012

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Friday :
Karen’s B-day WOD – “MCW”
6 Min Clock- Cash In with 37 Wall Ball Shots and 400M Run, then max reps of pull ups w/ remaining time
1 min rest
6 min clock, cash in with 37 Jumping Lunges and 400 M Run, then max reps of GHD Sit Ups with remaining time
1 min rest
6 min ...

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Thursday Sept 27th 2012

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Thursday:
Skill – Hang Power Snatch (Advanced athletes – Hang Squat Snatch)
12 Min to work up to a 1RM or skill/practice
WOD: 2 Min Max Reps at each station, 1 min rest between stations
Hang Power Snatch – 95-115#M/ 55-75#W
TTB or KTE
Slamball
Box Jumps (24/20)
Row (Calories)

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Tuesday Sept 25th 2012

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Deadlift 6,4,4 @ 75%, 80%, 85%

WOD – “Diane’s Cranky Cousin”

21-15-9

Deadlifts – 225/155#

Ring Dips

50 Double Unders Between each completed round

 

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Monday 24 Sept 2012

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2 Rounds:

5 Min AMRAP of KB Complex(53#/35#) – 5 KBHP, 5 Goblet Squats w/KB in Clean Grip (Right Shoulder), 5 Goblet Squats w/KB in Clean Grip (Left Shoulder), 5 KB Swings

2 min rest

5 Min Row for max calories

2 min rest

 

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