Archives: » 2015 » October

Friday 10.30.15

Posted 29 Oct 2015 in Uncategorized, WOD

Weightlifting

Build to a challenging 2 rep “Touch ‘n Go” of: Snatch or Clean – Your Choice

Strength

Squat – 90% x 1, 92.5% x 1, 95% x 1, 97.5% x 1, 100% x 1

Wod

3 RFT: 155/105

Deadlifts x 12

Hang Clean x 9

Push Press x 6

Run 200m after each round

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Thursday 10.29.15

Posted 28 Oct 2015 in WOD

Active Recovery / Make – Up Day

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Wednesday 10.28.15

Posted 28 Oct 2015 in Uncategorized, WOD

Weightlifting

Power Clean + Clean + Jerk – EMOM x 10 min x 1 rep x 75%

Strength

Front Squat, 3 x 3 climbing

Wod

EMOM x 15 min, cycling movements

a. Split-Squat x bodyweight – 8 per leg

b. Ring Dip x 10

c. DU’s x max reps in 40s

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Tuesday 10.27.15

Posted 27 Oct 2015 in WOD

Odd Object

EMOM x 10 min, alternating movments

a. Rev Sled DragĀ  – 115/90

b. Farmer’s Walk – 70/50

Strength

Bench Press – 4x8x75%

Wod

For Time: 21-15-9

a. TTB

b. Burpee

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Monday 10.26.15

Posted 26 Oct 2015 in WOD

Weightlifting

Power Snatch + Hang Squat Snatch + OHS – 15 min to climb to a challenging set

Strength

Squat – 1 x 8 x 70% , 1 x 8 x 72.5% , 1-3 sets x 8 x 75% (use a climbing style today. Take additional sets at 75% if bar speed and positioning feel good, emphasis on no missed reps!)

Wod

EMOM x 15, cycling movements

a. Walking Lunge x 5-8 per leg (50/30)

b. Strict Pull-ups x 10

c. Row x 40 seconds on first round – row that many Cals for each following round

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Friday 10.23.15

Posted 23 Oct 2015 in WOD

Weightlifting

Snatch or C&J – 15 min to build to a heavy single

Strength

Squat – EMOM x 10 x 1 x 95%

Wod

For Time:

Buy In: 400m Run

Then, 3 rounds of

20 Wall Balls – 20/14

15 Power Cleans – 135/95

10 Shoulder to Overhead – 135/95

Cash Out: 400m Run

 

 

 

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Thursday 10.22.15

Posted 22 Oct 2015 in WOD

Active Recovery / Make-Up Day

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Wednesday 10.21.15

Posted 21 Oct 2015 in WOD

Weightlifting

C&J – EMOM x 8 Min x 70%: Clean + Hang Clean + Jerk

Strength

Front Squat – 3 x 3, climbing

Wod

EMOM x 15, cycling movements

a. Weighted Step-up x 10 – 45/25

b. Pullups x 10

c. KBS x 15 x 70/50

 

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