Archive | October 2014

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17 October WOD

Strength:5×3 strict press WOD: “Grace” 135/95 pound Clean and Jerk, 30 reps

16 October WOD

Strength: 7×1 clean pull+ 1 above the knee clean + 1 front squat WOD: Complete as many rounds as possible in 10 minutes of: 10 triple-unders 1.5-pood kettlebell swings, 15 reps 20 walking lunges

15 October WOD

Strength: Deadlift 5-5-5-5-5 reps WOD: *extra work=fun and games today

14 October WOD

Strength: 7x 1 snatch pull+ 1 above the knee snatch + 1 OHS WOD: “Hard Cindy” Complete as many rounds as possible in 20 minutes of: 5 Weighted pull-ups, 35/25 pounds 10 Push-ups with feet on 30/24″ box 15 Squats holding a 45/35 pound plate

13 October WOD

Strength: 8@65, 6@70%, 4@75%, 2@80% of 1rm back squat WOD: Complete as many rounds as possible in 10 minutes of: 10 burpee box jumps, 20-inches 155-lb. squat cleans, 10 reps

10 October WOD

Strength: 15 min to find 1rm back squat WOD: 100 double-unders 115/85lb front squats, 21 reps 115/85lb push presses, 21 reps 100 double-unders 115/85lb front squats, 15 reps 115/85lb push presses, 15 reps 100 double-unders 115/85lb front squats, 9 reps 115/85lb push presses, 9 reps

9 October WOD

Strength: 7×2 hang clean WOD: *extra work 3 rounds 30 kb swings (2/1.5/1) 50 Abmat sit-ups *bonus extra work 3 min ME over the box burpees w/DB to a 20″ box

8 October WOD

Strength: 2×5, 2×3, 2×1 deadlifts WOD: Row 5,000 meters OR 4 rounds for time of: 45-second L-sit hold 135/95lb deadlift, 30 reps 15 handstand push-ups

7 October WOD

Strength: 7×2 hang snatch WOD: Weighted dip 3-2-2-2-1-1-1-1-1 reps *extra work 7 min AMRAP 3 STO (155/105) 3 OTBar burpees 6 6 9 9…

6 October WOD

Strength: 15 min to find 1rm front squat WOD: 3 rounds for time of: 30-second L-sit hold 20 pull-ups 135/95lb thrusters, 10 reps