WOD

/WOD

October 2017

Oct 6, 2017

2017-10-01T20:56:17+00:00

1) EMOM 6: 2 Squat Snatches @70%. - Reset on each rep. - Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep. 2) EMOM 6: 4 Speed Front Squats @60%   4 Rounds, Rest 2:00 9 Deadlifts (225, 155) 12 T2B 15 Box Jump Overs (24, 20) Rx+:(6 Strict HSPU per rd) [...]

Oct 6, 20172017-10-01T20:56:17+00:00

Oct 5, 2017

2017-10-01T20:54:20+00:00

Skill EMOM 8: ODD Minutes: 40s of Work on rower EVEN Minutes: 40s of Double Under or Triple Under Practice   5 Rounds for total time: 15 Wallballs (20,14) Run 400 Meters Rest 1:00 between rounds L2: (14, 10) L1: (200m Run) (10, 8) 25:00 Cap *Score = total time including rest Extra Credit: Side [...]

Oct 5, 20172017-10-01T20:54:20+00:00

Oct 4, 2017

2017-10-01T20:51:31+00:00

Bench Press: 1RM. Rest 2-3:00. - Beg: 7 x 4, adding weight if form permits. - Progressively build to a 1RM performing set of 5-3-3-2-1-1-1... - Don't spend too much energy on higher rep sets.   For time: 3 Rope Climbs 21 Burpees 21 KBS (53, 35) 3 Rope Climbs 15 Burpees 15 KBS 3 [...]

Oct 4, 20172017-10-01T20:51:31+00:00

Oct 3, 2017

2017-10-01T20:49:08+00:00

AMRAP 22 in teams of 2: 50 Walking Lunges (BW) 200 Meter Run 50 Abmat Sit-ups 200 Meter Run 50 Double Unders *One person works. Split as needed. L2: (Double Under Attempts) L1: (Single Unders x 2) 3 Rounds of: 1a) 12 KB Hammer Curls 1b) 20s Hollow Hold 1c) 25 Banded Pull-aparts Rest 30s [...]

Oct 3, 20172017-10-01T20:49:08+00:00

September 2017

Sep 29, 2017

2017-09-24T19:33:45+00:00

Wide Stance Box Squat: 8 x 3 @60%, every 60s. - Same as two weeks ago.   "Oceanside" 4 RFT: 15 Box Jumps w. step down (24, 20) 30 Wallballs (20, 14) 15 C2B Pull-ups L3: (Regular Pull-ups) L2: (20, 15) (14, 10) (Band Assisted Pull-ups) L1: (20, 15) (10, 8) (Ring Rows) 15:00 Cap [...]

Sep 29, 20172017-09-24T19:33:45+00:00

Sep 28, 2017

2017-09-24T19:32:12+00:00

Gymnastics Skill/GPP EMOM EMOM 10: ODD Minutes: 150 Foot Heavy Farmer Carry EVEN Minutes: 30s handstand hold or Handstand Walk *Adv: 30s Accumulate Volume of either Muscle-up or HSPU   For time: Row 250 meters 50 Air Squats 25 Hang Power Cleans (115, 75) Row 500 meters 50 Walking Lunges 20 S20H (115, 75) Row [...]

Sep 28, 20172017-09-24T19:32:12+00:00

Sep 27, 2017

2017-09-24T19:30:26+00:00

Hang Power Snatch below the Knee: 5 x 3 @75%. Rest 90s. - Add 5-10#s from last week - Intermediate: Light for all sets - Beginner: Snatch Grip Push Press, 5 x 5 at a moderate weight for all sets. *Hang Power Snatch Below Knee Note: This movements starts by deadlifting weight off the floor [...]

Sep 27, 20172017-09-24T19:30:26+00:00

Sep 26, 2017

2017-09-24T19:28:23+00:00

Squat Clean + Hang Squat Clean: 12:00 to work to a max for the day. Rest 90s-2:00 between heavier sets. - Compare to Month 1 "Backhand" In 5:00 Window: Run 400 meters: Remaining time: Max Squat Cleans (155, 105) Rest 3:00 + Repeat L3: (135, 95) L2: (115, 75) L1: (95, 65) Score = Score [...]

Sep 26, 20172017-09-24T19:28:23+00:00

Sep 25, 2017

2017-09-24T19:26:10+00:00

Heavy Sledpush: 5 x 20 yards, AHAP. Rest 2:00   EMOM 10: 10 KBS (70, 53) 20 Double Unders L3: (53, 35) L2: (45, 25) (20s Double Attempts) L1: (45, 25 Russian Swings) (20 Single Unders)   Extra Credit: Accumulate 100 Banded Leg Curls each leg 100 Banded Ab Pulldowns

Sep 25, 20172017-09-24T19:26:10+00:00