WOD

Friday October 20, 2017 'WOD 10-20-17'

S/S
Jerks from rack or spotter arms 7×1

WOD
Performance
15-12-9
Front squat 95/65
* Run 400m B/T sets
Rest 5:00
12-9-6
Front squat 135/85
* Run 200m B/T sets
Rest 5:00
9-6-3
Front squat 185/115
* Run 100m B/T sets

Thursday October 19, 2017 'WOD 10-19-17'

WOD
Bench Press
5×5 @ 75%
DB Bench Press
3×10
Pendlay Row
5×10
One arm DB Row
3×10 ea.arm
Super Set Bicep and Tricep
5×10

Wednesday October 18, 2017 'WOD 10-18-17'

S/S
Clean 7×1 7 sets of 1 ,rest 2:00 between sets looking for heaviest lift for day
WOD
Performance and Fitness
5 Rounds For Reps
:45 Row Calories
Rest :30
:45 2x KB or DB front squat 53/35’s
Rest :30
:45 KB swings 53/35’s
Rest :30
:45 2x KB shoulder to overhead 53/35’s
Rest :30

Tuesday October 17, 2017 'WOD 10-24-17'

S/S
Pull up Handstand complex
1 minute rest between sets
3 sets :30 hangs / Holds
3 sets of 10 strict Pull Ups/ HSPU ( negatives if needed, no bands: HS off of box )
WOD
Performance
4 Rounds For Time:
7 Clean and Jerks 165/110
14 Toes to Bar
21 Box Jumps 24/20

Monday October 16, 2017 'WOD 10-16-17'

S/S
Snatch 7×1 7 sets of 1 rest 2 minutes between attempts looking for heaviest lift
WOD
Performance
15 DL 135/95
12 Hang Power Clean
9 Front Squat
6 PP
5 Rds

Friday October 13, 2017 'WOD 10-13-17'

WOD
“The Chief”
Performance and Fitness
5-3 minute Rds of:
3 PC 135/95 ( Fitness 95/65)
6 Push Ups
9 Air Squat
Rest 1:00 start every new RD from the beginning (3 PC )

Thursday October 12, 2017 'WOD 10-12-17'

 

WOD
Performance
200m run
10 PP 135/95
200m run
10 T2B

Wednesday October 11, 2017 'WOD 10-11-17'

WOD
Performance
As May Reps As Possible In 4:00
Row calories 50/35
Max rep OHS 95/65
Rest 4:00
As May Reps As Possible In 4:00
Row calories 50/35
Max rep FS 115/75
Rest 4:00
As May Reps As Possible In 4:00
Row calories 50/35
Max rep back squats 135/85

Tuesday October 10, 2017 'WOD 10- 11- 17'

WOD
Performance
7 Rds
12 Thrusters 95/65
9 Toes-to-bar
Run 200m with a 20/14 pound medicine ball
Fitness
7 Rds
12 Thrusters 75/45
9 Pull Ups
200m run

Monday October 9, 2017 'WOD 10-9-17'

S/S
Max PC @135 in :40
Max PC@155 in :30
Max PC @185 in :20
Max PC @ 205 in :10
Rest 1:30 between Rds

WOD
Performance
15-12-9
Front squat 135/85, Fitness 95/75
Pull-up
Rest 5 minutes
12-9-6
Push press 135/85 Fitness 95/75
Pull-up
Rest 5 minutes
9-6-3
Thruster 135/85 Fitness 75/45
Pull-up

Friday September 29, 2017 'WOD 9-29-17'

S/S- BS 5 reps every 2 minutes looking for 5 rep Max

WOD

Performance

Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat

Thursday September 28, 2017 'WOD 9-28-17'

S/S -20 minutes to work up to heavy snatch for the day

WOD

Performance

10 Thrusters 95/65

15 Box Jump

3 Rds : followed immediately by 40 T2B