Posts by Mark Ursu

#20Apr2018 WOD

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Gymnastics

Weighted Pistol Squats
– 6 x 8 each leg
(30 mins)

MetCon

AMRAP 14:00
– 10 HSPU
– 20 Double DB Deadlifts @ 22.5/15kg
– 10 HSPU
– 20 Box Jumps @ 24/20″
(55 mins)

#18Apr2018 WOD

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Weightlifting

Split Jerk

2-2-2-2-2
* work on foot position in the landing
(30 mins)

MetCon

AMRAP 18:00
– 7 Squat Cleans @ 84/61kg
– 14 Bar Facing Burpees
– rest 1 min
(55 mins)

#17Apr2018 WOD

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Gymnastics

3 Rounds:
– max Strict HSPU + 10 Reps Kipping HSPU
(30 mins)

MetCon

8 Rounds:
– 40 Double unders
– 12 Push-ups
– 16/12 Cals Row
(55 mins)

#16Apr2018 WOD

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Weightlifting

Lunges

5 Sets:
– 12 Alt. Forward Stepping Lunges (back rack)
– 4 Power Skips
(35 mins)

MetCon

2 Rounds:
– 10 Power Snatch @ 70/55kg
– 5 Box Jumps @ 30/24″
– 10 Power Clean
– 5 Box Jumps
– 10 Wall Balls @ 27/20#
– 5 Box Jumps
– 10 KB Swings @ 32/24kg
– 5 Box Jumps
– rest 3 minutes
(55 mins)

#15Apr2018 WOD

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MetCon

FIGHT GONE BAD

3 Rounds for Total Score (reps + calories):
– Wallballs @ 20/14#
– Sumo Deadlift High Pull @ 35/25kg
– Box Jumps @ 20″
– Push Press @ 35/25kg
– Row for calories
– rest :60s
* Move from each station after 1 minute
* Clock does not reset or stop between movements
(55 mins)

#14Apr2018 WOD

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Weightlifting

Power Snatch

EMOM 6:00
– 2 Power Snatch
– maintain 75%
– rest 3 mins –
EMOM 6:00
– 1 Power Snatch
– maintain 85%
(30 mins)

MetCon

21-18-15-12-9:
– Hang Squat Snatch
– KB Swings
RX: 35/25kg, 32/24kg
(55 mins)

#13Apr2018 WOD

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Weightlifting

BENCH PRESS

5-5-5-5
– maintain 70%
– perfect form
(30 mins)

MetCon

Light Linda

10-1:
– Deadlifts
– Bench Press
– Cleans
RX: 100/70, 60/40, 40/25kg
(55 mins)
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