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