Archive | October 2014

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22 October WOD

Strength: 5×3 push jerk WOD: *extra work AMRAP in 10 50 cal row 50 kb swings 2/1.5 50 ring push-ups Advertisements

21 October WOD

Strength: 7×2 power snatch WOD: MFFL WOD #6 For Time 8 deadlifts 7 hang power cleans 6 power snatches 8 pistols (alternating legs 4 + 4) or 16 Goblet Squats 7 ring dips 6 hand stand push ups (strict or kipping) 6 deadlifts 5 hang power cleans 4 power snatches 6 pistols (alternating legs 3 […]

20 October WOD

Strength: 8@65%, 6@70%, 4@75%, 2@80% of 1rm front squat WOD: For time: 30 box jumps, 30-inch box 30 chest-to-bar pull-ups 30 kettlebell swings, 2 pood 30 walking lunges with 95-lb. barbell 30 knees-to-elbows 30 push presses, 95 lb. 30 hip extensions, holding a 25-lb. plate 30 wall ball shots, 20-lb. ball to 11-foot target 30 […]

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