WOD 10.31.13

A. H2T

B. SKILL
armstand
-HSPU progressions

C. CONDITIONING
3 rounds
1 min. row (calories)
1 min. clean and jerk 95/75
1 min. wall ball 20/14
1 min. rest
-score is total reps across all 3 rounds

D. WARMDOWN
couch stretch

By |October 31, 2013|WOD|0 Comments

WOD 10.30.13

A. H2T

B. STRENGTH
floor press
5,5,5,5,5
-sets OT3M
-take five working sets to find a 5RM

C. CONDITIONING
amrap 9
6 hand release push-up
9 chest to bar pull-up
12 jumping lunge

D. WARMDOWN
banded shoulders

By |October 30, 2013|WOD|0 Comments

WOD 10.29.13

A. H2T

B. SKILL
jumprope
5 minute DU progressions
5 rounds
30 sec work
30 sec rest
-for consistency, not speed

C. CONDITIONING
“Fran”
21,15,9
thruster 95/65
pull-up

D. WARMDOWN
banded shoulders

By |October 29, 2013|WOD|0 Comments

WOD 10.28.13

A. H2T

B. STRENGTH
back squat
5×5 @80% of 1RM
-sets OT2M
-if 1RM is unknown, take five working sets to establish a 5RM.

C. CONDITIONING
amrap 7
5 box jump over 30/24
9 kettlebell swing 70/53

D. WARMDOWN
rollout: quads

By |October 28, 2013|WOD|0 Comments

WOD 10.26.13

A. H2T

B. CONDITIONING
“Eva”
5 Rounds
800m run
30 kettle bell swing 70/53
30 pull-up
-35 min time cap

C. WARMDOWN
walk it out

By |October 26, 2013|WOD|0 Comments