Blog Archives

WOD - Oct 18, 2016

10/17/2016

16:00 E2MOM
High Hang – Low Hang – Full Squat clean complex

Metcon:
15 minutes:
10 squat clean & jerks
(95/65)
15 burpees over bar
8 squat clean & jerks
(135/95)
15 burpees over bar
6 squat clean & jerks
(165/115lbs)
15 burpees over bar
4 squat clean & jerks
(205/140lbs)
15 burpees over bar
2 squat clean & jerks
(245/155lbs)
15 burpees over bar
MAX squat clean & jerks
(275/165lbs)

WOD - OCt 17, 2016

10/16/2016

Strength:
15:00 EMOM
1:00 Deadlift 2 reps @ 85%
1:00 Strict HSPU
1:00 Rest

Metcon:
With a running clock:
...at the 0:00
AMRAP 5
15 Burpees
10 C2B Pull ups

...at the 10:00
AMRAP 5
10 Burpees
15 KBS, 75/55

...at the 20:00
AMRAP 5
15 Cal Row
10 C2B Pull ups

...at the 30:00
AMRAP 5
10 Cal Row
15 Power Cleans, 95/65

WOD - Oct 14, 2016

10/13/2016

Strength:
15:00 EMOM
1:00 Back Squat 2 reps @ 80%
1:00 Strict Pull ups
1:00 Rest

MetCon:
17:00 AMRAP
50 calorie row
50 wall ball shots (20/14)
50 shoulder to overhead (115/75)
50 box jumps (24/20)

WOD - Oct 13, 2016

10/12/2016

20:00 E2MOM
Snatch Pull – Hang Squat Snatch – OH Squat Complex

Metcon:
10 minutes of:
95-lb. power snatches, 10 reps
10 burpees

WOD - Oct 12, 2016

10/11/2016

Strength:
24:00 EMOM
1:00 Explosive Bench Press 3 reps @ 65%
1:00 Ring Rows 10 Reps
1:00 Rest

Metcon:
5 rounds for time of:
5 SB Cleans (135/90)
10 Burpee over SB
15 OH Lunges (45/35)

WOD - Oct 11, 2016

10/10/2016

Gymnastics Conditioning
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU

Metcon:
1 Round:
800 Meter Run or Row (whichever is your weaker movement)
80 Double Unders,
21 Hang Power Clean (135/95)

2 Rounds:
400 Meter Run or Row
40 Double Unders,
15 Hang Power Clean (135/95)

3 Rounds:
200 Meter Run or Row
20 Double Unders,
9 Hang Power Clean (135/95)

WOD - OCt 10, 2016 - Noon Only

10/9/2016

"TURKEY LEGS 4 - A Shot to the Giblets”

Strength:
12:00 EMOM
1:00 Deadlift 10 Reps @ 70 %
1:00 Strict HSPU
2:00 Rest

Metcon:
4 rounds for time:
1000m run
25 Wall Balls 20/14
25 Burpees
50 Sit ups

40:00 Cap

WOD - Oct 7, 2016

10/6/2016

Strength:
16:00 EMOM
1:00 Back Squat 10 Reps @ 70 %
1:00 Strict Pull Ups
2:00 Rest

Metcon 1:
25 Power Snatch (115/75)
50 Cal. Row
25 Power Snatch (115/75)

MetCon 2:
50 Burpees over bar

WOD - Oct 6, 2016

10/5/2016

Skill:
12:00 Muscle Up Work

Metcon:
3 Rounds
12 Thrusters (115/75)
6 Bar Muscle Ups
3 Sandbag Cleans (135/90)

WOD - OCt 5, 2016

10/4/2016

Strength:
15:00 EMOM
1:00 Bench Press 2 reps @ 80%
1:00 Bent over rows 10 reps
1:00 Rest

Metcon:
10 Rounds of DT with a KB
12 Deadlifts (55/35)
9 Hang Cleans (55/35)
6 Push Press (55/35)
*complete one full round with one arm, then alternate arms for the next round