Archive | October, 2015

Friday’s WOD

Buy In:
4 Sets:
5 Clean Low Liftoffs
5 Clean High Liftoffs
5 Clean from Hip
5 Hang Clean
5 Clean

Strength:
Clean + Front Squat + Clean
80%x1, 85%x1, 90%x1
build to heavy set

WOD:
30-20-10 for time:
Barbell Step-Up (95/65)
Pullup
Sit-Up
Pushup

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Thursday’s WOD

Buy In:
2 Rounds:
100′ High Knees
10 Box Jumps
100′ Buttkickers
10 Push Press
100′ Carioca
10 Wallball Shots
100′ Bounding Steps
10 Squat Cleans

WOD:
For Time:
Run 800m
50 Box Jumps (24/20)
Run 800m
50 Push Press (95/65)
Run 800m
50 Wallball Shots (20/14)
Run 800m
50 Squat Cleans

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Wednesday’s WOD

Buy In:
3 Rounds, working @ easy pace:
1:00 Kettlebell Swings, light
1:00 Perfect Pushups
1:00 Jump Rope Single Unders

Strength:
RDL 90%x8x5

WOD:
AMRAP 10:
10 Kettlebell Swings (70/53)
10 Strict Ring Dips
30 Double Unders

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Tuesday’s WOD

Buy In:
4 Sets:
5 Snatch Low Liftoffs
5 Snatch High Liftoffs
5 Muscle Snatch
5 Overhead Squats
5 Snatch

Strength:
Snatch + Hang Snatch
80%x1, 85%x1, 90%x1
build to heavy set

WOD:
4 Rounds For Time:
Row 500m
3 Rope Climbs, 15′ Ascent

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Monday’s WOD

Buy In:
5 Rounds
5 Overhead Squats
5 Front Squats
5 Pushups
20 Hollow Rocks

Keep OHS and FS light,
but add a bit of weight each round.

Strength:
Back Squat 5RM,
95%x5, 90%x5x3

WOD:
5 Rounds For Time:
50′ Overhead Walking Lunge (45/35)
21 Burpees

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