Archives October 2015

28
Oct

WOD 10.28.2015

Strength: Back Squat 5,3,2,2,1,1,1 WOD 4 Rounds 15 Burpees onto 25# plate 15 TTB Cash Out: 3×5 Shoulder Press @95% TM

28
Oct

WOD 10.27.2015

Strength: 5×2 Hip Snatch Technique Primer EMOM 10 1 Power Snatch – Progressive WOD 10 Rounds 2 Power Snatch 125#/85# RX+ 115#/75# RX 4 Handstand Push Ups 6 Air Squats Cash Out: Tabata Sit Ups

26
Oct

WOD 10.26.2015

Strength: Back Squats 1×5 bar, 1×5 30% , 1×3 45%, 1×2 60%, 5×5@75% WOD AMRAP 10 15 Deadlifts 95#/65# 10 Hang Power Cleans 5 Shoulder to Overhead **This is meant to be a sprint** Cash Out: Jump to support on rings or advanced press out from bottom of dip on rings. KEY is to remain …

12
Oct

WOD 10.12.2015

Strength: 5×1+1 Push Jerk & Split Jerk @ 90% WOD 5 Rounds 10 Back Squats 135#/95# 400M Run Cash Out: 3×25 KB Russian Twists & 10 Strict Knees To Elbows

10
Oct

WOD 10.09.2015

Strength: 12 Min to find Heavy Thruster WOD 9-6-3 Thruster @75% Pull Ups Run 400M 15-12-9 Thruster @65% Pull Ups 600M Run 21-15-9 Thruster @55% Pull Ups 800M Run

8
Oct

WOD 10.08.2015

Strength: Front Squats 1×5 bar, 1×5 45% , 1×3 60 %, 1×2 75%, 3×5@90% WOD EMOM 16 Min 1: 10 Reps Bench Press @65% Min 2: 15 KBS 53#/35# Min 3: 100′ Burpee Broad Jumps Min 4: 30 Dubs Core Cash Out: 3x30sec Left Plank & Center Plank & Right Plank – No Breaking Immediately Into …

7
Oct

WOD 10.07.2015

Strength: Back Squats 1×5 bar, 1×5 40% , 1×3 60%, 1×2 80%, 1×5@100% WOD 3x3Min Rounds 1 Min Rest 200M Run then in time remaining: 10 Deadlifts 225#/155# 10 Wallballs 20#/14# Cash Out: 3×5 Strict Press @80%

6
Oct

WOD 10.06.2015

Strength: Back Squats 1×5 bar, 1×5 35% , 1×3 55%, 1×2 75%, 5×5@95% (yes again) WOD 15 Rounds 1 Power Clean 155#/105# 3 Handstand Push Ups 5 Box Jumps Cash Out: 3×15 Sit Ups With Weight Behind Head 3x60sec Plank Hold

2
Oct

WOD 10.01.2015

Strength: Front Squats 1×5 bar, 1×5 45% , 1×3 60%, 1×2 75%, 3×5@90% WOD EMOM 10 Death By Power Cleans @3/4 Bodyweight *Rest 2 Min* AMRAP 2 Max Reps Power Cleans @20% Less Cash Out: Tabata Hollow Body Rocks