10/31/2018

Strength/Skill

Yates Row 5×5
5 rounds @ 2 mins
A1. Yates Row 5 reps

Add weight/round
A2. Med Ball hip ext’s 10 reps

WOD

For Time
100 DU
50 Sit-ups
30 KBS (55/35)
75 DU
40 Sit-ups
20 KBS
50 DU
30 Sit-ups
10 KBS

10/30/2018

Strength/Skill

EMOM 10
2 Snatch Grip Deadlift + 1 Hang Power Snatch

ALL REPS TNG 

WOD

AMRAP 15
10 Deadlifts (225/155)
10 Bar Facing Burpees

Post: Rounds+reps

 

10/29/2018

Strength/Skill

Front Squat
5 mins to warm up to 75%
6 rounds @ 2:00
3-3-2-2-1-1
75%-75%-85%-85%-95%-95%

WOD

For Time:
40/30 Calorie Row
15 Bear Complex reps (95/65)
30/25 Calorie Row
12 Bear Complex reps
20/15 Calorie Row
9 Bear Complex Reps
Rx+
Cal Bike (115/75)

10/27/2018

WOD

“THE LUNGING DEAD”
13 rep OH Lunge (95/65)
31 Pull-ups
13 rep OH Lunge
31 Push Press
13 rep OH Lunge
31 HRPU’s
13 rep OH Lunge
31 Floor Press
13 rep OH Lunge
31 Bar Facing Burpees
13 rep OH Lunge
31 Deadlifts
13 rep OH Lunge

 

10/25/2018

Strength/Skill

Deadlift
5 rounds @ 2min
2-2-2-2-2
A1. 2 DL Unbroken
add weight per round
A2. 4 KB Windmills 4 reps/side (35/20)

WOD
3 RFT
400m Row
30 Wallballs (20/14)
20 Box Jumps (24/20)
10 Deadlifts (225/155)
RX+
40 Cal Bike
20 Box Jumps (30/24)
10 Deadlifts (275/185)

 

10/24/2018

Strength/Skill

Snatch Complex
5 Rounds @ 2:30
A1.1 SGDL+1 Power Snatch + 1 High Hang Power Snatch 3-2-1-1-1
Add weight per round
A2. DB/KB Shrug AHAP

WOD

Partner EMOM 20
5 Snatches (95/65)
5 Burpees
While partner hangs from Pull-Up Bar

10/23/2018

Strength/Skill

OHS
5 Rounds @ 1:30  3-3-3-3-3

WOD – Athlete of the Month – Shekeria Wright
RJS: Run, Jump, Squat
For Time
Buy In: 400m run
4 RFT
25
Sit ups
10 OHS (95/65)
25 DU (75 SU)
Buy Out: 1000 m row

 

10/22/2018

Strength/Skill

A1. Push Press 4×2
4 Rounds @ 1:30  2-2-2-2
A2. Push Jerk
4 Rounds @ 1:30  2-2-1-1

WOD

For Time
30 Clean and Jerks (155/105)
300 DU’s (Sx2)
E4MOM
Run 400m

35 min Time Cap

10/21/2018

Strength

Snatch Complex
1 Snatch + 3 OHS
5 rounds @ 2 min

Add weight/round
Then
Snatch Balance 3×5
3 rounds @70%
Then
Snatch pull 5×3 @100%
5 rounds @ 2 min