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-
PSKC Comp Class - 2.25.13 Workout
Class will be Monday @ 4:30
Strength/skill:
8 x 2 Hi Hang Squat Clean + 1 split Jerk (only jerk on second rep)WOD:
"The Chief"
(Repeat for a total of 5 cycles)
Max rounds in 3 minutes of:3 Power cleans (135/95). 1) 5+1
6 HR Push-ups. 2) 4
9 Squats. 3) 3
- Rest 1 minute. 4) 3
5) 3+9
Aux:
3 x 15 GHD situps -
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Back Squat and 2011 CF Games WOD #3 Workout
Back Squat 3-3-3-3-3
(75-105-115-125-135) - last rep I didn't go down far enough. Ran out of time but felt like I might have been able to get a PR at 145. Next time!Then,
2011 CF Games WOD # 3
5min As Many Reps As Possible
Squat Clean and Jerk 165/115 MOD 75
It's the squats that slowed me down. Felt good w/the jerk at 75.14 reps
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Ring dip 6/6/8 Strength
Three sets of ring dips with 6, 6, and 8 reps respectively. Add weight if possible.
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GW Power Snatch & Burpee Workout
THURSDAY 130221
12-9-6-3 reps for time of:
95 pound Power snatch
Burpee
(Lindsey Valenzuela 4:13 (95lbs). Post time to comments.)
Lo hice con 40 kg -
Preggo monster Workout
6 Rounds for time
7 kb swings - 35(4), 26(2)
3 DL - 115
13 ball slams (14)Cash out: 1 min max calorie row. 15 cal
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