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

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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

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20141022

Strength
1 1/4 Front Squat @75%x3
Rest 60
3 Deficit HS Pushups/HS Walk
Rest 90
7 Rounds

WOD
Run/Row 5k
For time

For
100 DB Side crunches

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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

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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

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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

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