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400 meter run

Tuesday the 11th of November, 2014

Run 800 Meters 1 Legless Rope Climb, 15′ 5 Rope Climbs, 15′ Run 400 Meters 5 Rope Climbs, 15′ 1 Legless Rope Climb, 15′ Run 800 Meters
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Saturday the 8th of November, 2014

“Daniel” 50 Pull-ups 400 meter run 21 Thrusters 800 meter run 21 Thrusters 400 meter run 50 Pull-ups  
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07.12.14

Warm-up 1) Mobility as needed 2) 800 meter run/ 20 Goblet squats(53/35)/ 400 meter run/ 20 American swings Gymnastics  3) Push B Barbell 4) No foot TNG Power snatch 3×3 5) No foot TNG Power Clean and jerk 3×3 Conditioning 6) Team WOD (M/F) Follow the leader style 400 Meter r
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05.21.14

Warm-up 1) 3rds, 10 Shoulder taps/ 5 Wall walks/ 10 Push-ups, perform as giant set. Rest as needed after each round. 2) Mobility for Muscle-up and Volume sets (Pre and post WOD) Barbell 3) Clean 8×2 (add weight from last week) 4) Push press 5-5-5-3-1+(75-75-75-85-95%) Superset 8
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05.17.14

Warm-up a) 5 minute jog b) Mobility for squat Barbell 1) Back Squat 3-3-3-3-3+ (70-70-70-80-90%) Conditioning 2) Class Team WOD at 11am Join us for our 6 year anniversary festivities today from 12pm-? and later tonight at Lucali with an option for Purdy Lounge after hours.  
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05.09.14

Warm-up 1) 500 meter jog 2) KB swing/ KB Goblet/ KB Snatch (2/2/2, 4/4/4, 6/6/6, 8/8/8, 10/10/10) Barbell 3) Power clean + 3 Jerk 5-5-5-5-5+ (65-65-65-75-85%) add 10 lbs to TM 4) Clean Shrug 3×8 Conditioning 5) 4 rds for time: 400 meter run 15 Hang Power cleans (135/95) Gymnastic
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02.28.14

Warm-up 1) 3×400 meter(80%) run on 4 minute clock 2) Mobility 3) Work up to 3 rep TNG Power snatch to heavy in 5 sets  Open WOD 14.1 4) 10 Minute AMRAP 30 Double-unders 15 Power snatches(75/53) Barbell 5) 20 Rep Squat, add 5 lbs from last time Gymnastics 6) 5 rds each  Even-10-15
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01.12.13

Warm-up 1) 30-50 Dubs EMOM x 5 2) DB snatch to max, then perform 5 heavy singles/ arm at lower weight Accessory 3) Perform as superset 3 rds 10 DB bench/ max push-up 10 Barbell row/ max strict pull-up rest after each set 4) Perform as superset 3 rds 10 DB Bicep curl/ 10 DB Tricep kick
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01.08.13

Competition Wednesday Warm-up 1) 3 rds, 300 Meter row/ 10 Hip extension/ 10 GHD sit-up 2) In 10 min work up to heavy clean + 2 front squat + 1 Jerk  WOD 1) For time: 100 meter HS walk Rest till 10 minute mark WOD 2) For time: 400 meter run 15 Power clean (225/150) 15 Front squat  15 S
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11.20.13

Warm-up 1) Mobility and movement prep for  Clean and jerk  2) Mobility and movement prep for Muscle-ups WOD 1 3) “La Tripleta” 8 minutes to find Max rack jerk triple + Front squat triple complex.  Perform 3 Jerks and then lower bar to front rack and perform 3 front squats.
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