Archive | October 2013

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22 October WOD

Mobility (on your own) Strength: 7 min to find 1rm clean WOD: 5 rounds 7 deadlifts (315/225) 21 double unders *courtesy of CFFB Then Row 500m x 3

21 October WOD

Mobility (on your own) Strength: back squat 2×3@75%, 2×3@80%, 1×3@85% WOD: 5 rounds 10 alt single arm snatch (70/50) 10 yd burpee to broad jump 10 chest to bar pullups 10 yd walking lunge

18 October WOD

Mobility (on your own) Strength: 7 min to find 1rm snatch WOD: 4 rounds 7 power snatch (155/95) 14 toes 2 bar 200 m run

17 October WOD

Mobility (on your own) WOD: 15 min AMRAP 21 cal row 21 kb swings (2/1.5) 21 pullups 21 STO (95/65) 21 OT box burpees (20″)

16 October WOD

Mobility (on your own) WOD: 13.3…again 12 min AMRAP 150 wallballs 90 double unders 30 muscle ups

15 October WOD

Mobility (on your own) Strength: 4×3 push jerk WOD: 4 rounds 15 deadlifts (225/155) 50 yd rt arm overhead carry (55/35) 50 yd lt arm overhead carry (55/35)

14 October WOD

Mobility (on your own) Strength: 5 attempts to find 1rm back squat WOD: 3 rounds 10 squats (185/135) 20 pullups 30 release pushups Then 2 min ME situps

11 October WOD

Easier to take a picture then to write it.

9 October WOD

Mobility (on your own) WOD: 13.2 redo 10 min AMRAP 5 shoulder to overhead(115/75) 10 deadlifts (115/75) 15 box jumps (24/20)

8 October WOD

Mobility (on your own) Strength: 5×2 split jerk @70% of 1rm WOD: EMOM for 12min 1 squat clean (185/135) 5 release pushups 15 double unders