Archive | October 2014

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31 October WOD

Strength: EMOM for 7 min- 2 hang power snatch @ 65% of 1rm + 1 OHS WOD: Sham 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint Advertisements

30 October WOD

Strength: 12 min to work to a heavy hang squat clean WOD: Ned 7 rounds for time of: 11 body-weight back squats 1,000-meter row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, […]

29 October WOD

Strength: you have 12 min to work up to a heavy split jerk single WOD: 1000 m row 50 wallballs 20/14 to 10ft target 50 box jumps 24/20 50 deadlifts 185/125

28 October WOD

Strength: 12 min to work up to a heavy hang squat snatch WOD: Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. *extra work 5 rounds 15 wallballs 200 m run

27 October WOD

Strength: 5×3 back squat WOD: 9-7-5 reps for time of: 225/155lb front squats Bar muscle-ups

24 October WOD

Strength: 5×3 snatch grip deadlift WOD: 21-15-9 reps for time of: Toes-to-bars 115/75lb. snatches

23 October WOD

Strength: 7×2 power clean WOD: With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb. every 5 minutes for as long as you are able.