Month: August 2024
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WOD October 9, 2015 (Friday)
Read More: WOD October 9, 2015 (Friday)Snatch Pulls (from the ground) 4 x 3 start @ 60% (add weight each set) Back Squat 1 x 3 @ 80% 2 x 5 @ 70% Complete for time: 30 Pistol Squats 30 KB Snatches 100m Handstand walk or 200m Bear Crawl
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WOD October 8, 2015 (Thursday)
Read More: WOD October 8, 2015 (Thursday)Split Jerk 3 x 1 @ 90% Single Arm DB Row 3 x 8 (Heavy) Weighted Ring Dips 3 x 10 8 Minute Clock – Max Distance/Reps Burpee Broad Jumps
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WOD October 7, 2015 (Wednesday)
Read More: WOD October 7, 2015 (Wednesday)Squat Clean 4 x 3 start @ 70% (add weight each set) Complete for time: 21-15-9 Deadlifts Reverse Grip “Strict” Pull ups
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WOD October 6, 2015 (Tuesday)
Read More: WOD October 6, 2015 (Tuesday)Tuesday October 6 2015 Complete 5x start @ 70% (add weight each set) 2 Snatch Grip Deadlift + 1 Hang Squat Snatch Thrusters (from rack) 4 x 5 start @ 60% (add weight each set) AMRAP – 10 Minutes 5 Burpees 5 Overhead Squats 155/115 40 Lateral Jumps
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WOD October 5, 2015 (Monday)
Read More: WOD October 5, 2015 (Monday)Hang Squat Clean (one inch below the knee) 1 x 1 @ 85% 2 x 2 @ 70-75% Back Squat (3 sec. pause) 1 x 1 @ 70% 2 x 2 @ 60% Complete for time: Team of 2 2500m Row *Switch after one partner has completed 5 “Strict” HSPU and 1 Rope Climb
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WOD October 2, 2015 (Friday)
Read More: WOD October 2, 2015 (Friday)Friday October 2 2015 Back Squat 1 x 3 @ 80% of 1rm back squat 2 x 5@ 75% of 1rm back squat Stiff Leg Deadlift 2 x 6 @ 60% of 1rm deadlift Complete for time: 5 Rope Climbs 500m Row 10 Muscle Ups 500m Row 5 Rope Climbs
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WOD October 1, 2015 (Thursday)
Read More: WOD October 1, 2015 (Thursday)Thursday October 1 2015 Hang Squat Snatch 3 x 2 @ 75% of 1rm snatch Snatch Pulls 3 x 2 @ 80% of 1rm snatch Overhead Squats 4 x 3 @ 70% of 1rm OHS Prowler Push 4 x 50 meters “heavy as possible”
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WOD September 30, 2015 (Wednesday)
Read More: WOD September 30, 2015 (Wednesday)Power Clean 4 x 3 @ 70% of 1rm cleanFront Squats 4 x 3 @ 70% of 1rm front squatFor max reps:2 Minutes – Power Cleans 135/851 Minute Rest2 Minutes – Front Squats 155/1151 Minute Rest2 Minutes – Thrusters 95/65
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WOD September 29, 2015 (Tuesday)
Read More: WOD September 29, 2015 (Tuesday)Complete the cycle 3x:2 Snatch Grip Deadlift + 1 Hang Snatch @ 70% of 1rm snatchThrusters4 x 5 @ 60%-70% of 1rm C&JSeated Good Mornings 3/3/3/3/3Strict Pull Ups50 Total
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WOD September 28, 2015 (Monday)
Read More: WOD September 28, 2015 (Monday)Hang Squat Clean3 x 2 @ 75% of 1rmMax Hang Squat Cleans 30 sec @ 60% of 1rmBack Squat 3 x 5 @ 75% of 1rmAMRAP – 10 Min3 HSPU 6 Toes To Bar9 Burpees
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