Month: October 2014

WOD 10/17/14 Skill: Hang Squat Clean 5×2 * try to add weight each set EMOM for 6 min: •2 Hang Squat Cleans •2 Push Jerks *use 80% for your weight AMRAP in 6: •10 Push ups •10 Russian Swings •10 Hollow Rocks

WOD 10/16/15 Skill: Push Press 3-3-3-3-3 *add weight for each set Running Annie 50-40-30-20-10 •Sit Ups •Double Unders -200m run after each set- Cash Out: 4 sets of 7 strict pull ups

WOD 10/14/14 Skill: Reverse Lunges 5×3 on each leg *bar on back 4 Rounds for Time: •15 Box Jumps (24/20) •15 Wall Ball (20/14) •10 Toes to Bar •Sled Pull 100m (45/25)

WOD 10/10/14 EMOM For 8 Min 10 Wall Mall Max Double Unders *Score is total Double Unders   AMRAP in 5 10 4-Count Bicycle Crunches 10 Mountain Climbers 1 5M-10M-15M Shuttle Run   AMRAP in 3 DB Burpee Clean and OH (45/30)

WOD 10/9/14   Skill: Clean – Find a 1 Rep Max   3 Rounds for Time 400M Run 15 Deadlifts (225/155) 20 Push Ups 25 Heavy Singles  

WOD 10/8/14 Skill: Toes 2 Bar 7-7-7-7-7   Tabata Star Jumps       -Rest 1 Min- Tabata Bench Press (65/35)       -Rest 1 Min- Tabata Box Jumps (24/20)       -Rest 1 Min- Tabata Bicep Curls (Alternate arms each rep 20/10)       -Rest 1 Min- Tabata Burpees   *Score …

Read More »

WOD 10/7/14 Skill:  6 Sets – 2 Reverse Lunges per leg.  *Complete with a barbell on your back and work up to a heavy weight   4 Rounds 500M Row 30 Unbroken KB Swings 20 Hollow Rocks 10 Strict Pull-Ups *Workout is not for time. Score is the time for each of the 4 rowing …

Read More »

WOD 10/6/14 Skill: Front Squat 7-7-5-5-3-3 Start at 60% and try to add 3-5% each set Bench Press 3-3-3-3-3 All Sets should be at 75% of max or heavier   AMRAP in 5 5 Hang Squat Clean (95/65)(135/95 RX+) 5 Push Press 5 Burpees