Monday, October 31, 2016

Monday 10/31/2016 WOD

Happy Halloween!!!!

Strength - Bench:
50 Reps with 10/side bent rows each rack

WOD:
31 Burpees
13 Ground to overhead (95/65)
31 Box Jumps (24/20)
13 Sumo Deadlift high pull
31 Kettle bell swings (53/35)
13 Overhead squats (95/65)
31 Pull ups
13 Thrusters (95/65)


Thursday, October 27, 2016

Thursday 10/27/2016 WOD

Skill:
Farmers Walk

Strength - Deadlift:
5 sets of 5 reps at 80%

WOD - 20/10/5 Circuit:
Goblet squat
Pull up
Dips
Squat jumps
Upright row
Overhead press

Bonus:
Wall sit for time

Wednesday, October 26, 2016

Wednesday 10/26/2016 WOD

Skill:
L Sit

Strength - Back Squat:
5 reps at 78%, 1 rep at 83%
5 reps at 78%, 1 rep at 86%
5 reps at 78%, 1 rep at 89%

WOD - 3 Rounds:
400m Run
12 Snatches (95/65)
12 Toes 2 bar
12 Thrusters (95/65)

Tuesday, October 25, 2016

Tuesday 10/25/2016 WOD

Skill:
Handstand push up progression

Strength - Push Day - 3 Sets:
10 Floor Press
10 Incline bench
10 Shoulder press

Monday, October 24, 2016

Monday 10/24/2016 WOD

Skill:
Clean form and technique
Strength warm up

Strength - Clean Pyramid:
5 Hang cleans
3 Power cleans
1 Squat clean
3 Power cleans
5 Hang cleans

WOD - 4 rounds:
6 Deadlifts (135/95)
6 Hang cleans (135/95)
6 Front squats (135/95)
6 Back rack lunges (135/95)

Monday, October 17, 2016

Monday 10/17/2016 WOD

Strength - Back Squat:
50 reps, 10 burpees each time the bar is racked

WOD - 4 Rounds:
400m Run
30 Overhead lunges
20 KB Swings (53/35)
10 Split Squat
5 Burpees

Wednesday, October 12, 2016

Wednesday 10/12/2016 WOD

Strength/WOD:
Linda - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift (1 1/2 BW)
Bench (BW)
Cleans (3/4 BW)

Monday, October 10, 2016

Monday 10/10/2016 WOD

Strength - Front Squat:
Warm-up 10/8/6
3 Sets of 10 band overhead extensions

Front Squat/box jump Pyramid
Squat - 5 reps, 3 reps, 1 rep, 1 rep, 3 reps, 5 reps
Box jumps - 6 reps, 4 reps, 2 reps, 2 reps, 4 reps, 6 reps


WOD - 16 min AMRAP:
8 Strict Pull ups
8 Box Jumps
12 KB Swings (53/35)
200m Run

Monday, October 3, 2016

Monday 10/2/2016 WOD

Strength - Back Squat:
5 Sets of 5 reps at 85%

WOD - 4 Rounds:
800m Run
30 Situps
10 Pull ups

Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...