Monthly Archives: October 2017

1-Nov-17-WK29

A. Strength: Back Squats 3x8 @ 75-80% B. Weightlifting: Power Clean (drop and reset every rep) 3@ 65% 3@ 75% 3@ 80% 2@ 85% 3x2 @ 90% C. WOD: “Filthy 50” 50 Box Jumps 50 Lumping Pull Ups 50 KBS 1pood 50 Walking Lunges 50 K2E 50 Push Press 45# 50 Hip Ext 50 Wall…
Read more

1-Nov-17

A. General Warm Up: 3 Rds For Quality 5 Med Ball Cleans 10 Lunges 30 DU’s B. Gymnastics: The Kipping Pull Up 10 Minutes On Perfecting The Kip, Or Butterfly C. WOD: “Filthy 50” 50 Box Jumps 50 Lumping Pull Ups 50 KBS 1pood 50 Walking Lunges 50 K2E 50 Push Press 45# 50 Hip…
Read more

31-Oct-17-WK29

A. Gymnastics: Handstand Walks Every Other Minute For 4 Rds Max Distance Walked In :40 Rest 1:20 B. WOD: 6 Rds For Time 400m Row 20 Push Ups
Read more

31-Oct-17

A. General Warm Up: 2 Rds Working With A Partner With Feet On Top Of Straps; #1 Row 200m #2 Hold Plank -Switch (once both have held a plank, that is 1 rd) B. Gymnastics Practice: Handstands 10 Minutes Working On Strict HSPU Or Handstand Walks C. WOD: 6 Rds For Time 400m Row 20…
Read more

30-Oct-17

A. General Warm Up: 3 Rds For Quality 3 Muscle Up Transitions 9 Pressing OHS (pvc or empty bar) 15 Calorie Row B. Specific Warm Up: Full Snatch 6x1 Warming Up To, Or Just Past Workout Weight C. WOD: “Amanda” 9-7-5 Ring Muscle Ups Full Snatches 135/95# D. Cool Down: Cash Out With A Partner…
Read more

30-Oct-17-WK29

A. Weightlifting: Snatch Pull 6x2 @ 100% B. Weightlifting: Sotts Press 4x4 Building C. WOD: “Amanda” 9-7-5 Ring Muscle Ups Full Snatches 135/95# D. WOD: For Time 35 Calories Air Dyne 75 Power Snatches 75/55# 35 Calories Air Dyne
Read more

28-Oct-17

A. Warm Up: 3 Rds For Quality 5 Close Grip Push Ups 10 Good Mornings (empty bar) 15 Wall Balls B. Specific Warm Up: Power Snatch 10 Minutes Working On Power Snatch C. WOD: Each Person Will Perform 4 Cycles (8 as a team) With A Partner For Time #1 Does 1 Cycle, #2 Rests…
Read more

28-Oct-17-WK28

Once Again, Today I want 100% Focus On The WOD. Warm Up As Needed. A. WOD: Each Person Will Perform 4 Cycles (8 as a team) With A Partner For Time #1 Does 1 Cycle, #2 Rests -Switch #2 Does 1 Cycle, #1 Rests 1 Cycle Is, 3 Rds Of; 3 Power Snatches 135/95# 5…
Read more