Monday, 10-18-2015
Strength Squat Therapy 20 Rep Back Squat Cycle Week 4 WOD 500M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 250M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 500M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 250M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) Cash out 5×10 Strict […]
Thursday, 10-15-2015
Skill. Muscle Ups WOD. For Time Cash In. 1500k Row 15 Dumbbell Box Jump Step Overs (40+/20+) 15 Dumbbell Thruster 15 Dumbbell Lunges 10 Dumbbell Box Jump Step Overs 10 Dumbbell Thruster 10 Dumbbell Lunges 5 Dumbbell Box Jump Step Overs 5 Dumbbell Thruster 5 Dumbbell Lunges Mobility. Roll Out Sesh Barbell Smash (forearms, quads, […]
Wednesday, 10-14-2015
Barbell Warm up. Clean & Jerk WOD: 3 RFT* 400m run 6 HSPU 9 Pull Ups 12 Air Squats *15 minute cap 5 mins to rest Strength:15 mins to establish 1RM Clean & Jerk
Tuesday, 10-13-2015
Group Warm Up WOD. Running clock 0:00- o8:00 1000k Row 20 Burpee over Erg AMRAP 08:00-20:00 6T2B 12 Box Jumps (24/20) 18 KBS (53/35) 5 min rest… 25:00-33:00 1000k Row 20 Burpee over Erg Cash Out. For Time 100 Double Unders
Monday, 10-12-2015
Squat Therapy. Strength. Back Squat WOD. “DT” 5 RFT 12 Deadlifts 9 Hang Cleans 6 Push Press L1 (95/65) L2 (135/85) L3 155/105) Cash Out 12 Candlesticks
Friday, 10-09-2015
Strength. Deadlifts 5×5 WOD. For Time* Death by Cleans with a twist 10 Double Unders + 1 Power Clean (135/95) 10 Double Unders + 2 Power Cleans 10 Double Unders + 3 Power Cleans Continue ladder until you do not complete power cleans in the minute *15 min time cap
Thursday, 10-08-2015
Skill. Pistol and Handstand walks WOD. “Get Down” For Time 30 Partner Wall Ball with Burpees (20/14) 21 Power Snatches (95/65) 21 Toe to Bar 20 Partner Wall Ball with Burpees 15 Power Snatches 15 Toe to Bar 10 Partner Wall Ball with Burpees 9 Power Snatches 9 Toe to Bar Group Roll Out quads, hips, lower […]
Wednesday, 10-07-2015
Strength. Dumbbell or Barbell row. 5×5 Work up to heavy weight WOD. “Skittles” For Time 3 Rounds 10 Pull Ups 15 Push Ups 20 Air Squats -And- 2 Rounds 400m Run 3 Rope Climbs 15 Thrusters (135/95)
Tuesday, 10-06-2015
Group Warm Up. 2 Rounds 250m Row 20 Sit Ups 15 Jumping Air Squats 10 Burpees WOD. “Magic Mel” For Time* 70 KBS (53/40) 60 DUs 50 cal Row 40 Box Jumps (24/20) 30 S2OH (115/75) 20 Burpees 10 Strict HSPU *Time cap 35 mins
Saturday, 10-03-2015
Crushing the Gnar Gnar Teams of 4, preferably 2 guys, 2 girls Start running clock: Each team has 15′ to establish a 1RM of clean & jerk using two bars. Each pound of team weight takes off 1 second from total team time (800 lbs = 800 seconds removed). At exactly 15′ mark, the […]
