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

WOD Thursday, October, 23, 2014

WARM-UP

Burgener/Skill
400m Run
5 B. Squat, 3 sec Hold (bar)
5 Clean/Jerk (bar)
5 C2B

STRENGTH

On the min, 12min, same weight
Odd: Power Snatch and Squat Snatch
Even: 4 B. Squat

WOD

5RFT
5 Clean/Jerk (155/105)
10 C2B

Tuesday, October 21, 2014

WOD Wednesday, October 22, 2014

Warm up
Burgener/Skill
10 Clusters (bar)
5 Jerk Drops (bar)
5 OHS (bar)
5 Box Jumps

Strength
5x5 Squat Snatch
TNG 60%

WOD
"Triple Take"

3 Min AMRAP
10 Thrusters (95/65)
10 Pull ups

Rest 3 Min

3 Min AMRAP
10 Power cleans (95/65)
10 Burpees

Rest 3 Min

3 Min AMRAP
10 Jerks (95/65)
10 Box Jumps (24/20)

Monday, October 20, 2014

WOD Tuesday, October 21, 2014

WARM-UP

10 Squat Therapy into Wall Touch
10 KBS
10 Med Ball Sit-Up (feet off wall)
5 Pull-Ups

STRENGTH

10x2 Double KB OHS

WOD

5RFT

15 Pull-Ups
20 KBS (55/35)
25 Wall Balls (20/14)

Friday, October 17, 2014

WOD Saturday, October 18, 2014

Warm up
400m run
20 D.U.
5 Pull ups
5 Power Cleans (bar)

WOD
5RFT

4 Power Cleans (155/105) or Stone (145/95)
24 D.U.
10 Pull ups

Thursday, October 16, 2014

WOD Friday, October 17, 2014

Warm-Up
5 Cal Row
10 Kip Swings
5 HSPU
10 Lat Box Jump

Skill
On the minute x 15 min

1 MU
2 MU
3 MU

If you fail, start back at 1.

WOD
10 min AMRAP

6 HSPU
9 Box Jumps (30"/24")
12 Cal Row