Archives: » 2016 » October

Thursday 10.6.16

Posted 06 Oct 2016 in Uncategorized

Weightlifting 

Clean & Jerk 

a. Establish 1rm

b. 3×2×90%

c. 2×3×80%

d. 1×amrap×70%

Wod 

3rft 

a. Power Snatch × 10

b. HR Pushup × 20

c. DU’s × 40

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Wednesday 10.5.16

Posted 06 Oct 2016 in WOD

Strength 

1. Press

Strength Accessory 

3 rounds, not for time 

a. Strict Pullups x 10+

b. Sled Drag

c. Hollow Rock or Ab wheel x 20

d. Posterior x 20

e. Battle Rope x 25

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Tuesday 10.4.16

Posted 04 Oct 2016 in WOD

Weightlifting 

1. Mid Hang Snatch 

a. Establish a 1rm

b. 3×2×90%

c. 2×3×80%

d. 1×amrap×70%

Wod 

21-15-9

Power Clean  135/95

Box Jump 24/20

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Monday 10.3.16

Posted 02 Oct 2016 in WOD

Strength 

1. Hip Circle – 25 reps in all directions  (l/r, fwd/rev)

2. Squat

60% × 3

70% × 3 

80% × amrap 

85% × 1

90% × 1 

95% × 1 

60% × 2 count pause x amrap 

Strength Accessory 

a. Strict leg raise x 10

b. DB rdl’s x 10

c. Ring Pushup x amrap 

d. Goblet squat x 10

3 rounds 

Then, 

Farmer’s Walk x 4 min Challenge

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Saturday 10.1.16

Posted 02 Oct 2016 in WOD

Open Gym: 8-11am 

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Friday 9.30.16

Posted 02 Oct 2016 in WOD

#FridayFinisher 

With a partner:

100 Cal row Buy In

Then, 3 rds 

30 deadlifts

30 Burpees

30 wall ball shots 

Then, 

100 Cal Row Cash Out 

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Thursday 9.29.16

Posted 02 Oct 2016 in WOD

Strength 

Bench Press 

Strength Accessory 


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