Tag Archives: good morning

WOD 20141110

Back Squat
80% 6×2
97,5 Kg

Deadlift
OTM 3 reps at 65% for 8 minutes
103 Kg

Good Mornings
4 x 15 (43 Kg Bar)

Abs
3 x 15 GHD Sit-Ups w/ 12 Kg Kb
7 GHD Sit-Ups w/ 12 Kg Kb

WOD 20141008

Back Squat
Heavy Double
3-4 x 2
205 lbs/92 Kg

Banded deadlifts
50-55% 8×3 (brisk pace)

Good Mornings
100 x with 20 Kg bar

Strict Toes To Bar
3 x max (until fail)

Conditioning
12 min AMRAP
60 Kg Sled pull 30 m
15 Box Jumps 24″

For time:

30 – 25-20-15-10-5

KB swings 24 Kg

Air squat

5-10-15-20-25-30

Push-ups legs on the box

Box jump 24″

Time: 20:28

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WOD 20140823

WOD 20140823Strength

Back Squat 10 x 3
82,5 Kg
Good Morning 10 x 3
50 Kg
Push Press 10 x 3
50 Kg

Conditioning
10 rounds for time:
140 lbs / 65 Kg Prowler push 15 m
10 x Kettlebell Swing (24 kg KB)
140 lbs / 65 Kg Prowler push 15 m

10 x Burpees

Time : 34:30

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