WOD 10.31.15

A.
AMRAP 3
double under

B.
AMRAP 21
wall walk – 3
squat clean thruster ball slam (M) – 15
row – 450m

By |October 30, 2015|WOD|0 Comments

WOD 10.30.15

A1.
Bench Press
5×5, 70% 1RM or RPE @ 12X1
*rest 60 sec

A2.
SL glute bridge
5×8 / side @ 2012
*load with plate or KB on pelvis
*rest 60 sec

B.
5x
walking lunge
supine row
L-seated press
*work for 40 sec at each movement with 20 seconds of rest between
*score is total reps

By |October 29, 2015|WOD|0 Comments

WOD 10.29.15

A1.
lunge (rear leg elevated)
3x 8 / side
*load goblet style
*rest 45 sec

A2.
pull-up negatives
3×5 @ 5112
*rest 45 sec
*performance progressions are: first, unloaded jump thru concentric and control eccentric at tempo > second, unloaded pull through concentric and control eccentric at tempo > third, loaded set-up at top of ROM and control eccentric at tempo > fourth, loaded pull thru concentric and control eccentric at tempo

B1.
hollow rock + arch rock
3x 15 / each
*rest 45 sec

B2.
wrist elevator
3x 1-2
*rest 45 sec

B3.
banded good morning
3×50
*rest 45 sec

By |October 28, 2015|WOD|0 Comments

WOD 10.28.15

A.
Ring Development
AMRAP 15
*train each element in the appropriate level like an AMRAP for quality, not quantity

B.
7x
2 rounds of:
KBS (USA) (M) – 5
burpee – 5
box jump w/ step down (M) – 5
*partner up, A does 2 rounds then B does 2 rounds with one person working at a time until each person has completed this prescription 7 times
*21 min time cap

By |October 27, 2015|WOD|0 Comments

WOD 10.27.15

A.
EMOM 10
2x
clean DL – 1
hang pwr cln (mid-knee) – 1
pwr jerk – 1
*go light, stay snappy

B.
AMRAP 5
deadlift (L) – 7
wall ball (M) – 7
—REST 3 min—
AMRAP 5
T2B – 7
wall ball -7
—REST 3 min—
AMRAP 5
burpee – 7
wall ball – 7
*score is three part, Rr for each amrap

By |October 26, 2015|WOD|0 Comments