10.20.17

A.
T-Bar row/Ring rows/Pendlay Row
3 x 12
B.
5 rounds
5- PC 145/100
6- push jerk
7- Burpee over BB, lateral
Rest 2 minute btwn rounds

 

By |October 19, 2017|WOD|0 Comments

10.19.17

A.
Front Squat
80% x 5 x 3
B.
4 x 3 AMRAP
With 2 minute rest between each AMRAP
8- pistols, alternating
5- strict HSPU
10- Russian KBS 70/53

 

By |October 18, 2017|WOD|0 Comments

10.18.17

A.
15 minutes of skill work
B.
W.L.
Segmented Snatch DL
3x5x100%
Mid-Hang Power Snatch + High Hang Power Snatch + OHS
2+2+2 x 3 @ 60-70%
C.
Split Jerk
6x3x70%
D.
AbWod
3x
10- Bent knee hip raise
10- Hanging oblique knee raise
10- Tuck ups
10- Supermans

 

By |October 17, 2017|WOD|0 Comments

10.17.17

A.
Push Press
4x6x80%
B.
Rotational Pull ups
5xME
C.
For Time
21-15-9
HR Push ups
DB Snatch 50/30
Kipping Pull up

 

By |October 16, 2017|WOD|0 Comments

10.16.17

A.
Back squat
70%x4x5
B.
Sumo Deadlift
80%x5x4
C.
For time
50- Double unders
Then
10,8,6,4,2
T2B
Power Clean 135/95
Then
50- Double unders

 

By |October 15, 2017|WOD|0 Comments