WOD 9.30.14

david_cody
Cody is off to college. He will be missed. Thanks for all the fitness.

A.
EMOM 18
1-6: 3 position power snatch
7-12: 1 power snatch + 1 OHS
13-18: 1 squat snatch
-Increase load steadily across 18 minutes

B.
AMRAP 7
burpee box jump 24/20
OTM, perform 7 snatch DL
-score is total burpee box jump

By |September 30, 2014|WOD|0 Comments

WOD 9.29.14

david_cody
A.
back squat
5,4,3,2,1
…then…
4×2 @92.5% of today’s 1RM
-sets OT2M

B.
AMRAP 15
5 thruster
10 pull-up
15 box jump 24/20
-thruster should be AHAP (155/105)

By |September 29, 2014|WOD|0 Comments

WOD 9.27.14

A.
sumo deadlift
5RM
-12 min to establish this RM for today
…then…
2×5 @90% of 5RM

B.
AMRAP 20
10 step-up 45/25 (plate)
10 burpee onto plate
200m run
-partner up, alternate mvmnts

By |September 27, 2014|WOD|0 Comments

WOD 9.26.14

image
William is making some serious GAINZ

A.
Bench Press
3RM
-10 min to establish RM for today
…then…
3×5 @85% of 3RM
-sets OT2M

B.
5x
5 hang power clean
7 C2B pull-up
12 jump lunge
-15 min time cap
HPC should be AHAP, however, the goal is to remain unbroken across all 5 rounds (155/105)

By |September 26, 2014|WOD|0 Comments

WOD 9.25.14

A.
back squat
5×5 @ 70%
-sets OT2M

B.
5x
400m row
rest 2-3 min
-score is slowest round

By |September 25, 2014|WOD|0 Comments