Archive | October 2015

You are browsing the site archives by date.

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