Archive | October 2015

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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 Advertisements

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 

16 October WOD 

Strength: 3-2-1-1-1-1-1 back squat  WOD:  100 back squats for time 135/95 *every 2 minutes complete 25 double unders  *extra work 200 yd farmers carry (AHAP) -any time you set implement down you must complete 10 push-ups 

15 October WOD 

Strength: 7×1 below the knee clean  WOD: 800 m run 50 KB swings 2/1.5 50 CTB pull-ups  800 m run  *extra work  75 ft handstand walk  5 min cap 

14 October WOD 

Strength: 5×3 strict press WOD: 5 rounds for time of:
45-lb. barbell overhead walking lunges, 50 feet 21 burpees Let trailing knee gently *extra work  18 muscle ups for time 

13 October WOD 

Strength: 7×1 below the knee snatch  WOD: 7 min AMRAP  3 Push Press 115/75 3 box jump 32/26 6 push press 6 box jump 9 9… *extra work  21 reps of: 10 second handstand hold + 1 strict handstand push-up + 1 kipping handstand push-up