Archive | October 2013

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7 October WOD

Mobility (on your own) Strength: 2×3 @70%, 2×3 @80%, 1×3 @90% of 3rm back squat WOD: 21 ring dips 200 m run 21 hang clean (165/115) 200 m run 15 ring dips 200 m run 15 hang clean (165/115) 200 m run 9 ring dips 200 m run 9 hang cleans (165/115)

4 October WOD

Mobility (on your own) Strength: 5×2 hang power snatch 5×2 hang power clean WOD: double tabata Wallballs (20/14) Double unders

3 October WOD

Mobility (on your own) WOD: 5 rounds 200 m run 18 plate squats (45/35) 15 pullups 12 kb swings (2/1.5)

2 October WOD

Open WOD 13.1…redux.

1 October WOD

Mobility (on your own) Strength: 4×3 Overhead Press (strict) @80% of 1rm WOD: 10 rounds 1 clean and jerk 5 pullups 10 pushups 15 squats *choose your own load on clean and jerk