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


Wednesday, October 15, 2014

WOD Thursday, October 16, 2014

WARM-UP

10 TTB
5 High Hang Squat Cleans
5 Jerk Drops
10 Leg Swings

SKILL

Clean/Jerk Work
High Hang Squat Clean + Jerk
Work up to a moderate weight NOT 1RM

WOD

"13.4"
7min AMRAP
3 C/J
3 TTB
6 C/J
6 TTB
9 C/J
9 TTB
12 C/J
12 TTB

Tuesday, October 14, 2014

WOD Wednesday, October 15, 2014

Warm-Up
Burgener/Trans
10 Snatch Deadlifts
10 Air Squats
10 Push Press
5 Scorpions

Skill
1 RM Snatch

WOD
5 RFT

5 MUs
10 Shoulder to Overhead (165/115)

Monday, October 13, 2014

WOD Tuesday, October 14, 2014

WARM-UP
5 Power Snatch (Bar)
10 Box Jumps
200m Row
5 KB OHS
10 TTB

SKILL
3 Rounds
Max DUs in 2min
1min Rest

WOD
"11.1"
10min AMRAP
30 DUs
15 Power Snatches (75/55)

Sunday, October 12, 2014

WOD Monday, October 13, 2014

Warm-Up
Burgener
5 Thrusters w/ Bar
5 Jerk Drops w/ Bar
10 Scorpions
5 Burpees
200m Run

Skill
5x5 TNG Squat Snatch
EMOM 60% or less

WOD
For Time
30 Thrusters (115/80)
30 Pull-Ups
30 Power Cleans (115/80)
30 Burpees
30 Jerks (115/80)
30 Box Jumps (24"/20")


Thursday, October 9, 2014

WOD Friday, October 10, 2014

Warm-Up
Burgener
-then-
250m Row
10 Air Squats (Banded)
10 Pull-Ups
5 Dips

Skill
10x1 Snatch EMOM @ 70-75% 1RM

WOD
"Nasty Girls"

3RFT
50 Squats
7 MUs
10 Hang Power Cleans (135/95)