Monthly Archives: October 2015

31-Oct-15-WK30

A. Weightlifting: Snatch Drills 6x1 With light/med weight Pause 3 seconds on accent at, -below the knee -launch -power Stand all the way up Pause 3 seconds on decent at, -power -launch -below the knee When you touch your plates to the ground perform 1 Full Snatch   B. WOD: EMOM 14 Min Even Min: 25…
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31-Oct-15

A. Warm Up: NFT 400m Run -3 Rds NFT 8 Sampson Stretch 10 Close Grip Swings 12 GHD Hip Ext B. Weightlifting: Snatch Drills 6x1 With light/med weight Pause 3 seconds during accent at, -below the knee -launch -power Stand all the way up Pause 3 seconds on decent at, -power -launch -below the knee When…
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30-Oct-15

A. Warm Up: 3 Rds NFT 4-3-2 Strict HSPU 8 Med Ball Cleans 10 T2B B. Weightlifting: 2 Squat Clean + 2 Jerk 5x1 @ 80% Across. C. WOD: For AMRAP/Reps 0:00-10:00 AMRAP 12 Push Jerk 95/65# 12 C2B 12 Pistols 10:00-15:00 Rest 15:00-17:00 Distance Handstand Walk.* *If you can not HS walk, 1) Reps…
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30-Oct-15-WK30

A. Weightlifting: 2 Squat Clean + 2 Jerk 5x1 @ 80% Across. Set a clock and go every 3 minutes.   B. WOD: For AMRAP/Reps 0:00-10:00 AMRAP 12 Push Jerk 95/65# 12 C2B 12 Pistols 10:00-15:00 Rest 15:00-17:00 Distance Handstand Walk.* *If you can not HS walk, (1) Reps of shoulder touches using wall (2)…
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28-Oct-15

A. Warm Up: 3 Rds NFT 3 Burpee Broad Jumps 10-8-6 Strict Pull Ups 150m Row Sprint B. Strength: Back Squat 20 Min to find 1RM C. WOD: For Time 3K Row D. Cool Down: Stretching 2 Min Seated Splits Against The Wall 2 Min T-Spine 2 Min Couch Stretch
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28-Oct-15-WK30

A. Strength: Back Squat 20 Min to find 3RM   B. Test: Bench Press 50 Reps For Time. Body Weight For Men/ 80% BW For The Ladies *Use a spotter   C. WOD: For Time 3K Row   D. Auxiliary: For Quality 4x15 GHD Hip Ext 4x10 Seated Strict Dumbbell Press
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