Archive | October 2015
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30 October WOD
Strength: 4×5 good mornings WOD “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Or “Tyler” 5 rounds for time of: 7 Muscle-ups 95 pound Sumo deadlift high pull Or “Jack” Complete as many rounds as possible in 20 minutes of: 115/75 pound Push press, 10 reps 10 KB Swings, 1.5/1 pood 10 Box jumps 24/20″
29 October WOD
Strength: 7×1 clean pull + 1 hang clean and jerk WOD: 15-12-9 Thrusters 135/95 CTB pull-ups *extra work 35 or 50 or 65 ghd sit-ups
28 October WOD
Strength: 5×3 push press WOD: 8 rounds EMOM 1st min 8 cal row 2nd min 8 burpees 3rd min 8 deads 225/155
27 October WOD
Strength: 7×1 snatch high pull + 1 hang snatch WOD: 30 snatch 155/105 *extra work 3 rounds :40 cal row :40 plank hold
26 October WOD
Strength:5×3 front squat WOD: 30 box jumps 20″ 30 front squats 95/65 20 boxjumps 24″ 20 front squats 115/75 10 box jumps 30″ 10 front squats 135/95 *extra work 3 rounds :30 toes 2 bar :30 rest
23 October WOD
Strength: 3-2-1-1-1-1-1 snatch grip deadlift WOD: 3 rounds 9 deadlifts 315/205 ME hspu 1 min rest between rounds Then 3 min rest 3 rounds 300 m row ME pull-ups 1 min rest between rounds
22 October WOD
Strength: 7×1 above the knee clean WOD: 800 run 50 wallballs 50 ring dips 800 m run *extra work 9 bar muscle ups 9 ring muscle ups
21 October WOD
Strength: 3-2-1-1-1-1-1 split jerk WOD: 7 min AMRAP 3 sto 165/115 3 toes 2 bar 6 6 9 9… *extra work 400 yd barbell carry 75/55
20 October WOD
Strength: 7×1 above the knee snatch WOD: 15 Hang snatch 135/95 30 box jump overs 24″/20″ 12 hang snatch 24 box jump overs 9 hang snatch 18 box jump overs *extra work 150 double unders or 50 triple unders
19 October WOD
Strength: 5×3 front squat WOD: 5 rounds 15 thrusters 95/65 3 rope climbs *extra work 100 abmat sit-ups