07 Oct FRIDAY, OCTOBER 8TH
Each WOD for time WOD A 4 rounds for time: 21 Wall Balls (20/14) 7 Power Snatch Lv1: 55/35 Lv2: 75/55 Lv3: 95/65 5 min rest before starting WOD B WOD B 4 rounds for time: 40 Double unders 10 Clean and...
WOD Blog
All in.
06 Oct THURSDAY, OCTOBER 7TH
Strength/ Warm-up Work up to 75% of 1 rm max Deadlifts and do 3x3 tap-n-go Rest 2 min between sets Then, de-load for WOD WOD: For time: 30 Deadlifts @45% 400 Run 30 Pull-ups 20 Deadlifts @55% 400m Run 20 C2B...
05 Oct WEDNESDAY, OCTOBER 6TH
Skill: Handstand practice -kicking up to wall -active shoulders -active fingers -hollow position -neutral neck Then complete 3x: HS shoulder taps or 20-30 sec HS hold 1 min rest between sets WOD: 2min on/ 2 min off- 5x 15/10 Cal Row Ring dips...
04 Oct TUESDAY, OCTOBER 5TH
A. Every 90 sec x 10 sets (15 min) Bear Complex For quality Start at Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 And stay or increase as desired B. 20 rep Back Squat (week 1 of 4) @ 60% -1 attempt -only...
03 Oct MONDAY, OCTOBER 4TH
“Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders ...
02 Oct SUNDAY, OCTOBER 3RD
A. Every 90 sec x 4 sets Clean HP + HPC + FS + PP @ 50% B. Every 90 sec x 4 sets Power Clean + FS + PJ @ 60-70% C. Every 90 x 8...
01 Oct SATURDAY, OCTOBER 2ND
A. Every 90 sec x 4 sets 1 Snatch high pull + 1 Hang power snatch + 1 OHS @ 50% B. Every 90 sec x 4 sets 1 Power snatch + 1 OHS @60%+ C. EMOM...
30 Sep FRIDAY, OCTOBER 1ST
WOD: EMOM 30 (5 rounds) -HS walk for max distance or 20- 30 sec HS hold on wall -100ft Sled push -100ft Dbl KB farmer carry -20-30 sec Lsit on rings -30 sec goblet squat hold...
29 Sep WEDNESDAY, SEPT 30TH
Strength re-test: Max reps of unbroken pull-ups WOD: 15 min AMRAP 5 Burpee pull-ups 10 Double DB/KB deadlifts 15 V-ups PEEK into the WEEK...
28 Sep WEDNESDAY, SEPT 29TH
Strength: Split Jerk Every 2 min, from rack (9 sets) 5-5-5 @ 60% 3-3-3 @ 70-75% 1-1-1 80-90% Not finding a max, but practicing technique at a heavy load WOD: For time: 50 Strict HSPU 20 DU penalty every time you...