20141031

Strength
Weighted Strict Pullups/Negative Pullups x3
Rest 90 sec
HS Hold/ HSWalk
Rest 90 sec
5 Rounds

WOD
20 Double Unders/40 Single Unders
10 Box Jump 24/20
2 Rope Climb/4 From the floor
AMRAP 15 Mins or 5 Rounds RX

Core
SB Crunch
SB Pike/Knees to Elbows
Plank
Rest
30 secs each
4 Rounds

Categories: WOD Tags: , ,

20141030

Strength
EMOM 10 mins
Power Clean
H. Squat Clean and Jerk@Heaviest Possible
Then
Deadlift @82.5%x3
Reset every rep
5 Rounds

WOD
With a continuously running clock complete 5 thrusters every minute. 
From 0:00-5:00 use 75/45
From 5:00-10:00 use 95/55
From 10:00-15:00 use 115/65
Continue adding 20 lb/10lbs every 5 minutes for as long as you are able.

Core
10 GHD Back Ext
20 Barbell Bridge 135/95
4 Rounds

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20141029

Strength
OHS@82.5%x3
5 Rounds
1 1/4 Front Squat @82.5%x3
Rest 90
HSPU x3/HS Hold 15 secs
Rest 90
5 Rounds

WOD
Run/Row 800m
Rest 1 min
Run/Row 400m
Rest 1 min
3 Rounds for time

Core
50 Side Crunch
30 secs side plank
4 Rounds

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20141028

Strength
EMOM 10 mins
Clean Dead
Clean Pull
Clean@Heaviest possible
Then
1 1/4 Bench Press @82.5%x3
Rest 90
Pendlay Rows x3
Rest 90
5 Rounds

Partner WOD
1 C2B Pullup/Jumping Chest 2 bar
1 T2B/Leg Lift
1 Pushups w/release
2 C2B Pullup/Jumping Chest 2 bar
2 T2B/Leg Lift
2 Pushups w/Release
3 of each
4 of each etc
Partner A) Odd numbers
Partner B) Even Numbers
As far as possible in 20 mins

For Time

Core
20 GHD Sit-ups
3 Rounds

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20141027

Strength
EMOM 10 mins
Power Snatch
Hang Snatch
Full Snatch@Heaviest Possible
Then
1 1/4 Back Squats@82.5%x3
5 Rounds

WOD
Run 800m
Then
5 Power Snatch 135/65
5 OHS 135/65
30 Double Unders
5 Rounds
Then
Run 800m
For Time

Core
20 GHD Back Ext
3 Rounds

Categories: WOD Tags: , , ,

20141024

Skill
Double Unders
Handstand Walk

WOD
30 Double Unders
10 Pullups
5 Toes 2 Rings/T2B
Amrap 15 mins or 5 Rounds Rx
3 Box Jump 30/24 at the top of every min.

Core
15 Seated L sits
15 Hollow Rockers
15 Plank Pushup
4 Rounds non stop

Categories: WOD Tags: , ,

20141023

Strength
EMOM 10 Mins
Hang Squat Clean
Clean
Split Jerk @Heaviest Possible
Then
Deadlift@75%x3
Reset each Rep.
7 Rounds

WOD
BlackJack
Burpees
Pistols
For time

Core
15 Hamstring curls
15 Hamstring Bridge
15 Jumps squats
4 Rounds non stop

Categories: WOD Tags: , , ,
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