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

10/20/2018

WOD
Partner WOD
For Time
Row 1000 m alternating every 250m
Then 2 Rounds
20 Burpees
40 Wall balls
60 KBS
80 Box Jumps
100 sit-ups
10 Alt. Rounds of Suicides over 15 yds
Row 1000m alternating every 250m
Post
:Time

10/19/2018

Strength/Skill

Clean Complex
6 Rounds @ 2:00
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
Post: Max Load

Complex must be done unbroken (bar cannot be dropped or racked)

WOD

”Flight Simulator“
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

10/18/2018

Strength/Skill

Good Mornings 4×8
4 Rounds @ 2:00
Working off Back Squat 1RM
20%-25%-30%-35%

HSPU/Rope Climb

WOD

“BREHM”
For Time
10 Rope Climbs
20 Back Squats (225/155)
30 HSPU
40 cal Row

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.