Thursday, October 30, 2014

WOD Friday, October, 31, 2014

WARM-UP

Races

STRENGTH

EMOM x10min
10 KB Snatch or DB Snatch

WOD

Halloween Poker
Heart- Pull-Ups/Ring Rows
Diamond- OHS (95/65)
Club- Sit-Ups
Spade- KB Cleans (70/55) or DB Cleans (70/50)
Joker- 100 DUs

Wednesday, October 29, 2014

WOD Thursday, October, 30 2014

WARM-UP

10 Squat Cleans
5 KBS
10 Arm Haulers
200m Run

STRENGTH

10x1 F. Squat

WOD

1 k Row/Run 800
THEN:
21-15-9
KBS (70/55)
Burpees

Tuesday, October 28, 2014

WOD Wednesday, October, 29, 2014

WARM-UP

Clean Positioning (led by Coach) (bar)
Then:
10 Deads (bar)
5 Burpees
10 Box Jumps
High Knees/Butt Kickers

STRENGTH

Hang Squat Clean 10x2 65% Fast under bar or Stone Cleans

WOD

15min AMRAP

9 Deadlifts (225/115)
12 HR Push-ups
15 Box Jumps

Monday, October 27, 2014

WOD Tuesday, October, 28, 2014

WARM-UP

10 OHS
5 K2E
5 Snatch Deadlifts
5 Jerks behind neck

STRENGTH

1 RM OHS

WOD 

30 OHS (115/80)
30 TTB
20 Power Snatches (115/80)
20 TTB
10 Squat Snatches (115/80)
10 TTB

Sunday, October 26, 2014

WOD Monday, October, 27, 2014

WARM-UP

5 Kip Swings
5 Dips
10 Deadlifts (bar)
5 Wall Walks

STRENGTH

4 MUs EMOM x 15min

WOD

"Diane"
21-15-9
Deadlifts (225/155)
HSPU

Friday, October 24, 2014

WOD Saturday, October 25, 2014

PARTNER WOD

"Double Grace"
60 Clean/Jerk (135/95), Stone (115/65)
AND
1000m Row

Split up "Grace" any way, as long as both athletes complete 30 reps.
Row: 1 Rower for both athletes. Must row 500m unbroken.

Thursday, October 23, 2014

WOD Friday, October 24, 2014

WARM-UP

Sumo Wall Stretch (led by Coach)
300m Row
10 OHS (PVC)
20 DUs
10 Wall Balls

STRENGTH

3 RNDS NOT for Time
10 OHS (65/45) 2min
10 Squat Therapy 2min

WOD

AMRAP x 10min
15 Wall Balls
30 DUs