Archive | October 2013

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25 October WOD

Mobility (on your own) Strength: 5×2 @85% of 1rm snatch WOD: 15 min AMRAP 15 DL (135/95) 10 OHS (135/95) 15 Situps Advertisements

24 October WOD

Mobility (on your own) WOD: “JT” 21 15 9 HSPU Ring dips Pushups

23 October WOD

Mobility (on your own) WOD: WORKOUT 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 […]

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″)