Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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2-7-11 Monday WOD Workout
21.15.9
Thrusters 95/65
Pull-up
Rest exactly 3 min then:
30 Ground to Overhead 95/65 (Rx+ 135/95 “Grace”)
PR for Fran 3:48 RX
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Team WOD: 200 WB's, 200 KB Swings (55/35), 200 Box Jumps for Time Workout
Pair up with a partner and complete the following for time:
200 Wallballs (20/14)
200 Kettlebell Swings (55/35)
200 Box Jumps (20"14")
Only one person may be moving while the other rests.
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Charlotte Workout
WOD: "Charlotte"
Overhead Squats (95/65)
Sumo Deadlift High Pulls (95/65)
21-15-9 reps for time.
Brutality....
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Olympic Lifting class Workout
Another 1 hour lifting session with Caleb Ward.
1 rep max Snatch progression - 95#, 115#, 135#, 140#, 145#, 150#, 155#, 160#F, I failed at 160# about 4 times, at this point Caleb advised I go back to 140 and work up. 140#, 150#, 160#F, 160#F, 160# Success! That is a new PR by 5#, I'll take it!
1 rep max Clean & Jerk progression - 135#, 155#, 185#, 190#, 195#, 205#F I was slightly short on time, spent long on the Snatch, so I hit 205 and failed, but 195# is a 5# PR, I'll take that, too :)!
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Sunday Special Workout
7 rounds for time
15 Swings @24/16
15 Power Cleans @40/30
15 Box Jumps @24/20" -