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WOD

WOD for October 11, 2018


Strength/Skill: Work up to a 3RM front squat

WOD: Row 1000m
50 squats
40 push ups
30 sit ups
40 push ups
50 squats

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WOD

WOD for October 10, 2018


Strength/Skill: 10 strict pull ups and 10 KB walking lunges

WOD: 12 min AMRAP
8 sumo deadlift high pulls (135/95) (115/75)
10 front rack reverse lunges
12 slam balls (30/20)

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WOD

WOD for October 9, 2018


Strength/Skill: Bench Press 5-5-5-5-5 Handstand work between sets

WOD: 4RFT
Run 200m
10 Shoulder to Overhead (155/105) (135/95)
Run 100m backwards
10 Back Squats

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WOD

WOD for October 8, 2018

Strength/Skill: 1RM hang clean

WOD: Elizabeth
21-15-9
Power Cleans (135/95)
Ring Dips

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WOD

WOD for October 5, 2018


Strength/Skill: EMOTM 1 power snatch, 1 hang power snatch, 2 OHS

WOD: Run 1 mile
Rest 1 min
Run 800m
Rest 1 min
Run 400m

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WOD

WOD for October 4, 2018


Strength/Skill: 1RM Push Jerk

WOD: 10 min AMRAP
15 wallballs
10 HRPUs (touch ball)
Run 100m

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WOD

WOD for October 3, 2018


Strength/Skill: 3 rounds of 10 strict presses off back and 3 snatch balances

WOD: 3 rounds of
In 3 mins complete:
5 power snatches (125/85)
Run 200m
Max Push Presses
Rest 1 min

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WOD

WOD for October 2, 2018


Strength/Skill: 3 rounds of 15 ring push ups and 20 box step ups

WOD: 20 Min Partner AMRAP
5 burpees
8 K2E
10 box jumps (24/20)
*alternate rounds for 20 mins

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WOD

WOD for October 1, 2018


Strength/Skill: 1RM back squat

WOD: 5RFT
5 HSPU
10 medball jump squats
15 deadlifts (185/125)
20 DUs

*15 min time cap

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WOD

WOD for September 28, 2018


Skill/Strength: 3 rounds of 10 parallette push up pass throughs and 5 bar muscle ups

WOD: 16 min AMRAP
20 walking lunges
15 ring dips
10 burpee lateral jumps