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WOD Tuesday 10-21-14

October 20th, 2014 by admin

Warm up: Bear crawl down and back… 15 push ups (black mats)

Bear crawl down and back X 2… 10 push ups

Bear crawl down and back X 3… 5 push ups

Strength: Bench press 5 X 3 @ 80% of 1 rm (5 sets of 3)

Metcon: Take 5 min to work up to a heavy power snatch single then…

Subtract 20lbs of snatch and complete the following

AMRAP 20 of…

4 power snatches -the 20lbs of heavy single

8 HSPU

12 box jumps

16 ball slams

T1: 20 lbs less than heavy power snatch single 24/20

T2: 20 lbs less than heavy power snatch single 30/24

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WOD Monday 10-20-14

October 19th, 2014 by admin

Warm up: 1 Butt tree sprint 20 air squats X 3

Strength: Back squat 5 X 3 80% 1 rm

Metcon: Start with a 400 m run then…

Accomplish 100 front rack lunges

Every time you drop it run 400 m as a penalty

Note: 30 min time cap

T1: 65/35

T2: 75/45

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WOD Friday 10-17-14

October 16th, 2014 by admin

Warm up: Row 250 m 20 box jumps 24/20 250 m row

Strength: Shoulder press 5 X 5 75% of 1 rm

Metcon: EMOM as long as you can go of…

5 thrusters

5 SDLHP

5 bar over burpees

Note: If you fail drop to 3 reps and continue until the last person finishes. 30 min time cap.

T1: 95/65

T2: 115/75

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WOD Thursday 10-16-14

October 15th, 2014 by admin

Warm up: Down and back (black mats) High knees, Butt kicks, broad jumps, etc…

Strength: DL 5 X 5 75% 1rm

Metcon: 4, 6min rds of… With a continuous running clock…

6 min to run 400m  then

AMRAP burpees remaining time

6 min to run 400m then

AMRAP KB swings remaining time

6 min to run 400m then

AMRAP power snatch remaining time

6 min to run 400m then

AMRAP pull ups remaining time

NOTE: NO rest between rounds. As soon as the 6 min is up right into the next 400m run.

T1: 55/35  65/45

T2: 70/55  95/65

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WOD Tuesday 10-14-14

October 13th, 2014 by admin

Warm up: 250 m row then 3 rds of 10 push ups 10 sit ups 20 sec plank hold

Strength: Bench press 5 X 5 75% of 1rm

Metcon: 4 rds for time of…

10 one arm DB snatch(FULL SQUAT) 5 each arm

OH walking lunge Rt arm length of black mat (white board to turf)

10 one arm DB snatch(yes you squat) 5 each arm

OH walking lunge Lt arm length of black mat (turf to white board)

40 double unders

This equals one round…

T1: 30/20

T2: 35/25

Note: Please use something around the weight recommended since we dont have enough DB’s.

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