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-
Nick 185 x 2 Workout
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Wednesday 10/18/12 Workout
Strength: power clean 3 x 5 (33, 33, 53, 63, 63lbs)
WOD: 15-12-9-6
hang power clean
push press
(both @ 53lbs)Time = 9:22
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1.24.14b Workout
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Heavy thruster/DL + bench press Workout
Warmup:
* lots of stretchingWOD:
5 rounds
5-4-3-2-1x
Deadlift (275#)
Thruster (135#)Cooldown:
bench press - 135x10, 185x5, 185x5, 185x5, 135x10 -
Heavy thruster/DL + bench press Workout
5 rounds
5-4-3-2-1x
Deadlift (275#) <- subbed 225
Thruster (135#) <- subbed 115My back cramped during round of 4 thrusters and I stopped. DNF
bench press - 135x10, 185x5, 185x5, 185x5, 135x10
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WOD Workout
EMOM for 16 minutes:
Odd: 1 snatch + 5 OH Squats(155/95) ... (all rds. @ 155# except last rd. @ 135#)
Even: 5 L- pull ups -
Team Relay Workout
Back Squat
-5 X3
(315, 320 the last 4 sets)WOD:
-50 Box Jumps
-40 KB Swings(#53)
-30 Burpees
-20 Front Squat(#95)
-10 Man Makers (#35)No clue on our team time, had to leave to make it to work on time. I would guess around the 19-20 minute mark.