Entries by WODs

12/8/2014

A) Handstand Walks, Holds, or Headstands: 15 minutes for practice B) For Time: 1-10-1 Box Jumps (30/24) KB Swing (55/35)

12/7/2015

A) Ring push-ups and Pull-ups: Superset 5 x 4 5th set to failure B) Tra-lo – 5 RFT: 10 Thrusters 115/75 20 Sit-Ups 30 Wall Ball (20/16) 40 Double Unders   

12/4/2015

A) Push Press: 5×5, AHAP w/out failing B) 4 RFT: Row 500m 10 Goblet squats (55/35) 10 total kb push-up to row with same kb 5 on each side *Increasing weight each strength set kb push up to row

12/3/2015

A) Muscle Up practice/progression B) For time:  15 MU or 45 pull ups and 45 dips Every 2 min: 10 alternating overhead plate carry lunges (45/25)

12/2/2015

A) Deadlift: Find 1 RM B) 3 RFT: 15 Russian KB Swings (70/55) 20 Alternating Staading Med ball twist throw to wall (20/14) 30 yard suicide sprints

12/1/2015

A) Clean pull to clean: 1,1,1,1,1 B) 5 RFT: 20 Med ball Clean (20/14) 20 Sit ups

11/30/2015

A) Pause OHS: 4×3, AHAP w/out failing, pause 3 sec B) 10 min AMRAP: 10 Any Snatch (95/65) 10 Burpees

11/28/2015

A) Bent Over Rows: work to 5 RM B) For time: 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 10-20-30-40-50-60-70-80-90-100 DU

11/27/2015

A) For skill: Empty bar or relatively light weight 5 Snatch Balance + 5 behind neck snatch grip press 3 sets 5 sets 3 position hang snatch (high, mid thigh, above knee) B) Tabata Style Deadlift (135/95) 30 yard Shuttle Sprints HSPU *Alternate exercises

11/26/2015

A) Push Press: 50%x10, 60%x8, 70%x5, 80%x3, 90%2×2   B) 3 RFT: 10 Clusters (95/65) 15 Lateral Bar Burpees 20 Over Head Walking Lunges (45/25) 10 Sumo Deadlift High Pulls (95/65) 15 Lateral Bar Burpees 20 Over Head Walking Lunges