Archives October 2016

28
Oct

WOD 10.28.2016

  THE SEVEN 7 HSPU 7 Thrusters 135#/95# 7 Knees to Elbows 7 Deadlifts 245#/ 165# 7 Burpees 7 KBS 7 Pull Ups

27
Oct

WOD 10.27.2016

  EMOM 12: 1 Clean (power or full) + 1 Split Jerk – work up to a heavy set AMRAP 12 3 Heavy Power Cleans 5 Push Ups 7 Box Jumps

26
Oct

WOD 10.26.2016

  EMOM 10: 1 Power Snatch 1 Hang Power Snatch (sets across go for fairly heavy 80-90% 1RM) 75 Overhead Squats 95#/65# or 50ish% of 2RM **Every time you break run 100M** WOD B: 4×10 DB Rows (40 each side) 4×10 Deficit Bulgarian DB split squat (rear foot elevated on bench front foot on 45# …

25
Oct

WOD 10.25.2016

  Work up to a 2RM Floor Press 21-15-9 (Meant to be light and fast) deadlift 95#/65# Hang Power Clean & Push Jerk WOD B: 4×10 Banded tricep extensions Superset with 4×15 Hollow body Rocks x 20 Russian twists

24
Oct

WOD 10.24.2016

  Work up to a 2RM Overhead Squat 5 Rounds 15 CTB pull ups 30 pistols 5×10 Plie squats (use DB Hold at chest. Wide stance feet turned out, getting below parallel. Focus on speed out of the hole)

21
Oct

WOD 10.21.2016 HERO DAY

  WHITE: 5 Rounds for time: 3 Rope climbs 10 TTB 21 Walking lunge steps 45# /35# Overhead 400M Run

20
Oct

WOD 10.20.2016

  Close Grip Bench Press 5×5 @60ish% 2RM Bench https://www.muscleandstrength.com/exercises/close-grip-bench-press.html AMRAP 10 Ascending Ladder 2,4,6… Man Makers 55#/35# (ish) & Pull Ups B: 8×2 Muscle Snatch – make them heavy

19
Oct

WOD 10.19.2016

  5×5 Pause back squats (3 sec pause at bottom- speed out of the hole) @60% 2RM 10-8-6-4-2 Front Squats 135#/95# RX 100-80-60-40-20 Dubs B: 1 mile run

18
Oct

WOD 10.18.2016

  work up to a 2RM strict press 4 Rounds 21 Wallballs 15 TTB 9 HSPU 4×10 dips on any apparatus

18
Oct

WOD 10.17.2016

  work up to a 2RM back squat 18 Min clock 30 burpees over the bar 30 Heavy AF Power cleans (singles ok) 30 Burpees over the bar AMRAP air squats in time remaining = score 5×5 Banded Deadlifts @ 60% 2RM back squat

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