WOD
A. 5 Sets Max Kipping Pull-Up (2 min rest)
B. 5 Sets Max HSPU (2 min rest)
C. 10 Minute AMRAP
3 Power Clean 45/60kg
6 Push-Ups
9 Squats
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Thursday February 12, 2015
WOD
A. 5 Sets Max Kipping Pull-Up (2 min rest)
B. 5 Sets Max HSPU (2 min rest)
C. 10 Minute AMRAP
3 Power Clean 45/60kg
6 Push-Ups
9 Squats
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Wednesday February 11, 2015
WOD
A. EMOM 7 Minutes
3 Power Snatch+3 OHS@70%
1 Minute Rest
EMOM 5 Minutes
3 Power Snatch+2 OHS@75%
1 Minute Rest
EMOM 3 Minutes
3 Power Snatch+1 OHS@80%
B. For Time:
100 Double-Unders
30-20-10
Wall Ball
Alt DB Snatch 35/50lb
25 Burpees
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Tuesday February 10, 2015
WOD
A. Strict Press 5-5-5
B. Push Press 3-3-3
C. 15 Minute AMRAP
5 Pull-Ups/C2B
10 Push-Ups
15 Box Jump 20/24"
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Monday February 9, 2015
WOD
A. 20 Minutes
Odd 3 Deadlift@70%
Even 20 sec Strict K2E/T2B
B. 4 Rounds
20 DB Deadlift 35/50lb
15 DB Squat Clean 35/50lb
10 DB Push Press 35/50lb
5 DB Burpee
Rest 1 Min
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Friday February 6, 2015
GOOD LUCK TO DYNAMO'S TOP DOGS THIS WEEKEND!!
WOD
A. Back Squat 5-5-5 (heavier then last week static)
B. EMOM 5 Min
4 Hang Squat Clean@65%
Rest 1 Min
EMOM 5 Min
3 Hang Squat Clean@70%
Rest 1 Min
EMOM 5 Min
2 Hang Squat Clean@75%
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Thursday February 5, 2015
WOD
A. Gymnastics
*5 Minute Row for Meters
B. 12 Minute AMRAP
50 Double-Under
30 Alt D.B Snatch 55/35lb
10 Box Jump 24/30
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Wednesday February 4, 2015
WOD
A. EMOM 20 Min
Odd Min 3 Front Squats@70%
Even Min 20sec V-Up
B. For Time:
60 Burpee
50 Sit-Up
40 KBS 1.5/2p
30 Strict Pull-Up
20 Strict HSPU
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Tuesday February 3, 2015
WOD
A. EMOM 5 Min
4 Hang Full Snatch@65%
Rest 1 Min
EMOM 5 Min
3 Hang Full Snatch@70%
Rest 1 Min
EMOM 5 Min
2 Hang Full Snatch@75%
B. 5 Rounds For Time:
21 Wall Ball
12 T2B
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Monday Febuary 3, 2015
WOD
A. Push Press 3-3-3-3-3-3 (Static)
B. 15 Min AMRAP
5 Pull-Up
10 Push-Up
15 Squat
5 Clean and Jerk 50/70
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