20141021

Strength
EMOM 10
Clean Pull
Hang Squat Clean
Front Squat
Power Jerk @heaviest possible
Then
Pause Bench Press@75%x3
Rest 60
Pendlay Row x3
Rest 90
7 Rounds

WOD
AMRAP 12
1 Pullup/Jumping Pullup
1 Ring Dip/Pushup/Parelett Pushup/
3 Pullups
3 Ring Dip
5 Pullups
5 Ring Dip
Etc…

Core
Max GHD Situps in 1 min
3 Rounds

Categories: WOD Tags: , , , ,

20141020

Strength
EMOM for 10 mins
Power Snatch
Hi. Hang S. Snatch @up to 80%
Then
1 1/4 Back Squats @75×3
7 Rounds

WOD
10 Box Jumps 24/20
10 KB Swings (rus) 70/55
5 Rounds for time

Core
Max Rep GHD Back ext in 30 secs
3 Rounds

Categories: WOD Tags: , , ,

20141017

Strength
EMOM 10 Mins
Push Press
Power Jerk
Split Jerk
Clean the Bar into position

Partner WOD
Row 5K
A.Row
B.HS Hold/Plank/Side Plank/LSit hold/Hollow rocker/Etc
Rotate every 300 meters
For Time

Afterparty
AMRAP 4 mins
Double Unders
Press, row, abs, situp, plank, HS,

Categories: WOD

20141016

Strength
EMOM for 10 mins
Clean for max load
Then
Deadlift @85%xAMARAP
Post weights and reps

Partner WOD
100 Pistols/Split Squats
100 Thrusters 95/55
100 KB Swings(Russian) 55/35
100 Air Squats
20 min time limit.
Switch every 30 secs.
Remaining reps in Burpees

Core
10 RDL 95/55
10 GHD
3 Rounds

Categories: WOD Tags: , , , ,

20141015

Strength
Establish 1 rep max OHS
Then
Establish 1 rep Max Front Squat
AMRAP @85% of max
Post weight and reps

WOD
Run 1 mile for time
Rest 5 mins
Row 1 1600m for time
Rest 5 Mins
Post Times
Then
Tabata Sprints
Tree to tree
10 sec Sprint
20 sec rest
12 Rounds

Core
100 Side Crunches

Categories: WOD Tags: , , , , ,

20141014

Strength
Bench Press@85% AMAP
Max Rep Strict/Kipping Pullups
Post weight and reps.

WOD
50 Pushups w/Release
50 Double Under/ 5x Agility Ladders
5 Rope Climb/25 Pullups
40 Pushups w/Release
40 Double Unders 4x Agility ladders
4 Rope Climbs/20 Pullups
30 Pushups w/Release
30 Double Unders 3x Agility Ladders
3 Rope Climbs/15 Pullups
20 Pushups w/Release
20 Double Unders 2x Agility Ladders
2 Rope Climbs/10 Pullups
10 Pushups w/Release
10 Double Unders 1X Agility Ladders
1 Rope Climb/5 Pullups
For Time

Afterparty
100 Anchored Banded Situps

20141013

Strength
EMOM 10 mins
Snatchx1@heaviest possible
Then
Back Squat @85%xAMARAP
Post weights and Reps

WOD
5 Bear Complex 95/55
Run/Row 400m
5 Rounds for time

Core
30 sec Max Rep GHD Back ext
3 Rounds

Categories: WOD Tags: , ,
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