Monthly Archives: October 2014

31-OCT-14

A. Warm Up: Group Joint WU -3 Rds NFT 40 DU’s 15 Air Squats 5 Ring V-outs 3 Broad Jumps   B. WOD: 3 Rds for time 400m Row 30 DU’s 20 Burpees   C. Mobility: 10 Sampson stretch (5 each leg) 1 min each hamstring stretch 1 min each calf stretch 1 min T-spine…
Read more

29-OCT-14

A. Warm Up: Group Joint WU -EMOM 8 min 8 KBS 10m Sprint 4 Burpees 10m Sprint   B. Strength: Back Squat 20 min to build up to a heavy single   C. WOD: 21-15-9 OHS 115/85# T2B   D. Cool Down: 2 rds 1 min row @ 20 s/m 1 min row @ 16…
Read more

28-OCT-14

A. Warm Up: Group Joint WU - 3 Rds NFT 10 Over Head Pressing Lunges 10 Strict HSPU 10 Strict Pull Ups   B. Olympic: EMOM 10 min 1 Snatch @ 80-85%   C. WOD: 10 Rds for time of 5 Chest To Bar Pull Ups 5 Push Ups -Rest 5 Rds for time of…
Read more

27-OCT-14

A. Warm Up: Group Joint WU -3 rds NFT 15 Wall Balls (unbroken) 10 PVC Pressing Snatch (http://www.youtube.com/watch?v=RxjY4CggkVA) 5 Ring V-outs   B. Olympic: Power Snatch + Hang Power Snatch 5x1 @ 85% of Power Snatch   C. WOD: 3 rds for time 60 DU’s 20 Hang Power Snatch 75/53# 10 Burpees Over The Bar…
Read more

25-OCT-14

A. Warm Up: Group Joint WU -500m Row 3 Rds NFT 15 Air Squats 10 DB push press (light) 3 Broad jumps   B. 20 Min to find 1RM Clean and Jerk   C. Barbells for boobs “Grace” 30 Clean and Jerks for time   D. 15 perfect air squats 1 min each pigeon stretch…
Read more

24-OCT-14

A. Warm Up: Group Joint WU -4 rds NFT 15 Cal row 10 Box Jumps 5 Strict HSPU (if possible do them deficit)   B. Strength: Front Squat 5x2 @ 31X1 All 5 sets should be above 75%   C. WOD: For time each set With a clock set for 11 min 0:00-3:00 2 rds…
Read more

22-OCT-14

A. Warm Up: Group Joint WU -3 Rds NFT 20 Sit ups 15ft Rope Climb 12 KBS 6-5-4 Strict Ring Dips (as deep as possible)   B. Strength: Deadlift 3@80% 3@85% 3@90-95% 5@90-95%   C. WOD: “Open 11.2” AMRAP 15 min 9 DL 155/100# 12 Push ups 15 Box Jumps   D. Mobility: 1 min…
Read more