Posts by Mark Ursu

#21Jan2020 WOD

Weightlifting

Push Press

– Work up to a heavy set of 3

Metcon

2 Rounds:
– 12 Thrusters @ 43/29kg
– 12 Box Jumps @ 24/20″

– rest 2 minutes –

2 Rounds:
– 10 Thrusters @ 43/29kg
– 10 Box Jumps @ 24/20″

#21Jan2020 Hustle

Metcon

Part Time

3 Rounds:
– 12 Burpees
– 18 Double DB Bent Over Rows

Directly Into…

3 Rounds:
– 12 Alt. DB Power Snatches
– 18/12 Cals AAB/Ski

Directly into…

3 Rounds:
– 12 Devil Presses
– 200m Run

RX: 10/5kg

#20Jan2020 WOD

Weightlifting

Front Squat

– 4 x 2 @ 90%+

Metcon

AMRAP 14:00
– 12/10 Cal Row
– 10 Burpees to 6″ Target
– 8 Hang Power Clean @ 61/43kg

#20Jan2020 Hustle

Metcon

Air Fryer

3 Rounds:
– 20 Air Squats
– 10 Power Cleans @ 40/25kg
– 20 Box Jump/Step Overs @ 24/20″
– 10 Push Jerks @ 40/25kg

#19Jan2020 WOD

Metcon

Badger

3 Rounds:
– 30 Squat Cleans @ 43/29kg
– 30 Pull-ups
– Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

#18Jan2020 WOD

Metcon

Partner WOD
40 rounds (YGIG)
– 5 Wallballs @ 30/20#
– 4 TTB
– 3 Burpee BJO @ 24/20

One partner performs one round while the other partner rows

#18Jan2020 Hustle

Metcon

Bike Drop

(Teams of 3)
For Time (30 Minute Cap):
– 75/50 Cals AAB
– 75 Power Snatches @ 35/25kg
– 75 Thrusters
– 75/50 Cals AAB
– 60 Power Snatches @ 43/29kg
– 60 Thrusters
– 75/50 Cals AAB
– 45 Power Snatches @ 52.5/37.5kg
– 45 Thrusters
– 75/50 Cals AAB
– 30 Power Snatches @ 61/43kg
– 30 Thrusters
– 75/50 Cals AAB
– 15 Power Snatches @ 70/47.5kg
– 15 Thrusters

#17Jan2020 WOD

Weightlifting

Back Squat

E2MOM x 6 sets
– 3 reps @ ascending to a heavy/max

Metcon

5 Rounds:
– 12 Hang Power Cleans @ 70/47.5kg
– 9 Front Squats
– 6 Strict HSPU

#17Jan2020 Hustle

Metcon

Grim Reaper

AMRAP 5:00
21-15-9:
– Overhead/Front Squats @ 25/15kg
– Sit Ups

Rest 5 Minutes

AMRAP 5:00
15-12-9:
– Thrusters @ 25/15kg
– Banded Pull Ups / Ring Rows

#16Jan2020 WOD

Weightlifting

Bent Over Row

– 6 x 6 @ heavy

Metcon

EMOM 21:00
– Min 1: 50s Max Cals AAB / Row
– Min 2: 10 Box Jumps + 10 step ups @ 24/20’’
– Min 3: Rest
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