Monthly Archives: October 2016

Tuesday 11.01.16

Warm up: 30 Band Pull Aparts AMRAP 7:00 10 push ups 10 med ball squat cleans run 200m Strength: Compare to 09.20 Find a 1RM Push Press MetCon: Compare to 09.20 5 Rounds for Time 20 Wall Balls 10 Power … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Tuesday 11.01.16

Monday 10.31.16 – RE-TEST WEEK

THIS WEEK IS RE-TEST WEEK Warm up: 2:00 of Pigeon Pose 4 rounds 12 KB Swings 6 Pull Ups Strength: Compare to 09.19 Find a 1RM Squat Clean and Jerk MetCon: Compare to 09.19 For Time Row 1000m 100 Double … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Monday 10.31.16 – RE-TEST WEEK

Sunday 10.30.16

Posted in WOD | Tagged , , , , , , , , | Comments Off on Sunday 10.30.16

Saturday 10.29.16

9:15am Team WOD AMRAP in 20:00 Taking turns of: 1 muscle up + 1 power c&j 2 MU + 2 c&j 3 + 3 4 + 4 5 + 5, etc Scale Ring MU = bar MU, c2b, kipping pull … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Saturday 10.29.16

Friday 10.28.16

Warm up: Row 500m 10 Empty Bar Power Snatch Row 400m 8 PS Row 300m 6 PS 10:00 Strength EMOM: Power Snatch 10×1 @80-100+% No skill work so use 5:00 to work up to load **Spend a few minutes working … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Friday 10.28.16

Thursday 10.27.16

Warm up: 2:00 of Pigeon Pose then 3 rounds 15 Lunges each leg 12 light Wall Balls 9 light KB Swings Strength: Back Squat: Work up to a heavy single close to 90% Then 5×3 @85% MetCon: 40-30-20 KB Swings … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Thursday 10.27.16

Wednesday 10.26.16

Warm up: 25 Pass throughs run 400m 25 Gymnastic kips 5 warm up power cleans working to EMOM loads 10:00 Strength EMOM: 10 x 1 power clean @ 80-95% 10:00 Skill work: pick your poison – spend time working on … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Wednesday 10.26.16

Tuesday 10.25.16

Warm up: AMRAP 7:00 10 empty bar thrusters 20 lateral bar hops Strength: Push Press 4×2 AHAP start @90% MetCon: EMOM for 20:00 Even minutes 10 total= Row 200/150m Odd minutes = 4 Ring Muscle Ups or 10 CTB Pull … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Tuesday 10.25.16

Monday 10.24.16

Warm up: 3:00 of Banded Glute Activation 4 rounds 30 double unders 15 Air Squats 10 Push Presses with empty bar 10:00 Strength EMOM: Full Clean and Jerk 10×1 @80-100+% no skill work today so use 5:00 to work up … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Monday 10.24.16

Sunday 10.23.16

Open gym 10:00am – 12:00pm noon

Posted in WOD | Comments Off on Sunday 10.23.16