Saturday October 22nd, 2016

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October 22nd

Strength

Competitive
A1) Back Squat 20X1 10-10-10-10 @ 55%
A2) Lunges 4×15

Fitness
A1) Back Squat 20X1 8-8-8-8 @ 60%
A2) Lunges 4×15

Foundations
A1) Back Squat 5-5-5-5-5
A2) Lunges 5×15

Met Con

15 Minute AMRAP – Ascending Ladder of Pistol Squats & 100 Ft Shuttle Run
1 each leg/2 each leg/ 3 each leg…. etc…

Foundations – Sub Air Squats
10-15-20-25 etc…..


Monday’s WOD October 24th (more…)

Thursday Oct 20th, 2016

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October 20th

Strength

Competitive
A1) Bench 20X1 8-8-8-8 @ 60%
A2) DB Overhead Press 4×8

Fitness
A1) Bench 20X1 6-6-6-6 @ 65%
A2) DB Overhead Press 4×8

Foundations
A1) Bench 5-5-5-5-5
A2) DB Overhead Press 4×8

Met Con
5 Rounds For Time:

Competitive
10 Ring Dips
10 Burpees
5 Box Jumps #30/24

Fitness
10 Box Dips
10 Burpees
8 Box Jumps #24/20

Foundations
10 Push-ups
10 Burpees
10 Box Jumps #20/16


Tomorrow’s WOD (more…)

Wednesday October 19th, 2016

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WOD

October 19th

Strength

Competitive
A1) Deadlift 20X1 5-5-5-5-5 @70%
A2) Russian KB Swing 3×20

Fitness
A1) Deadlift 20X1 4-4-4-4-4 @75%
A2) Russian KB Swing 3×20

Foundations
A1) Deadlift 3-3-3-3-3
A2) Russian KB Swing 3×20

Met Con

12 Minute AMRAP Of:
10 Toes To Bar/ Knee Raises
30 Double Unders/60 Single Skips/15 Double under attempts
10 KB Swings #2/1.5 Pood


Tomorrow’s WOD (more…)

Monday October 17th, 2016

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WOD
October 17th

Barbara

Competitive
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Fitness
Five rounds, each for time of:
15 Pull-ups
25 Push-ups
35 Sit-ups
40 Squats

Foundations
Five rounds, each for time of:
10 Ring Rows
20 Push-ups
30 Sit-ups
40 Squats

*Rest precisely three minutes between each round.
* 40 Minute Time Cap

Tomorrow’s WOD (more…)

Saturday Oct. 15th, 2016

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WOD
October 15th

Strength

Competitive
Hang Clean 3-3-3-3-3 @ 65%

Fitness
Hang Clean 3-3-3-3-3 @ 65%

Foundations
A) Clean High Pull 3-3-3
B) Hang Power Clean 3-3-3

Met Con

Competitive
10 Muscle-Ups
15 Thrusters #135/95
30 Cals AD

Fitness
20 C2B Pull-ups
20 Ring Dips
15 Thrusters #115/80
30 Cals AD

Foundations
2 Rounds:
15 Ring Rows
15 Box Dips
10 Thrusters #95/65
12/10 Cals AD


Monday’s WOD (more…)

Friday October 14th, 2016

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WOD
October 14th

Strength

Competitive
A1) Overhead Squat 10-10-10-10 @ 55%
A2) Strict Toes to Bar 3xME

Fitness
A1) Overhead Squat 8-8-8-8 @ 60%
A2) Knees to Elbows 3xME

Foundations
A1) Front Squat 5-5-5-5-5
A2) Sit-Ups 3xME

Met Con
8 Minute AMRAP

Competitive
5 Overhead squats #135/95
5 Back Squats #135/95
10 T2B
*No Rack

Fitness
5 Overhead squats #95/65
5 Back Squats #95/65
10 K2E
*No Rack

Foundations
5 Front Squats
5 Back Squats
15 Sit-ups


Tomorrow’s WOD (more…)

Thursday October 13th, 2016

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WOD
October 13th

Strength

Competitive
A1) Shoulder Press 8-8-8-8 @ 60%
A2) DB Row: 4xME

Fitness
A1) Shoulder Press 6-6-6-6 @ 65%
A2) DB Row: 4xME

Foundations
A1) Shoulder Press 5-5-5-5-5
A2) DB Row: 4xME

Met Con
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Balls #20/14
12 Burpees

Followed By:
In teams of two :Max Cals Rowed in 12 Minutes
Switch whenever you would like


Tomorrow’s WOD (more…)