Archive | October 2013

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31 October WOD

Mobility (on your own) WOD: AMRAP in 20 Buy-in “Annie” 50 40 30 20 10 Double unders Situps Then 30 KB swings (2/1.5) 30 box jumps (30/24) 30 yd broad jump Advertisements

30 October WOD

Mobility (on your own) Strength: 2×7/13 front squat/back squat @60% of 1rm WOD: 13.5…at last MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in […]

29 October WOD

Mobility (on your own) Strength: 3×3 strict overhead press AHAP WOD: 15 min AMRAP 5 KB/DB clean and jerk (70/50) 10 release pushups 5 KB/DB clean and jerk (70/50) 10 release pushups *at completion of every 3 rounds you will row or run 250/200.

Important!

We will not have class Thursday at 6pm due to it being Halloween. Also, we will be closed Nov. 1,2, and 3 as I will be out of town. If you have any question s please do not hesitate to ask. JC

28 October WOD

Mobility: on your own Strength: 2×7/13 front squat/back squat @60% of 1rm front squat (borrowed from Spencer Arnold) WOD: 3rounds 7 hang cleans (155/105) 14 lateral box jumps (20″) 21 wallballs

27 October WOD

Mobility (on your own) WOD(s) 7 min AMRAP 50 OTBar burpees 21 front squats 3 min rest 7 min AMRAP Max effort double unders *every time the rope stops you do 5 KB swings (2/1.5) Then Partner row for 10 min while partner remains in a squat position, switch off every 500m

26 October WOD

Mobility (on your own) WOD: “Moon” Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 40 pound dumbbell Hang split snatch, 10 reps Left arm 15 ft Rope Climb, 1 ascent Alternate feet in the split snatch sets.