Month: October 2015

151030 – WOD

    Warm up: 2-4 Mins Cardio BBJ> 5 Pull-ups>10 Sec HS hold O/H Backwards Lunge>6 Fig 4 Rocks   Skill/Strength: Black: 7×2 Front Squat Red: 5×1 Heavy Pull-up   WOD: 12 Min AMRAP: Competition: 5 Strict Pull-ups 10 Box Jump (30”24”) 15 Deadlift (275/165) Rx: 5 Strict Pull-ups 10 Box Jump (24”/20”) 15 Deadlift …
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151029 – WOD

    Warm up: 2-4 Mins Cardio PVC Warm-up   Skill/Strength: Black: 5×3 O/H Squat Red: Gymnastics Goats   WOD: 4 Rounds for time: Competition: 500M Row 25 Dips 25 Wallball Shots Rx: 500M Row 25 Push-ups 25 Wallball Shots Scaled: 500M Row 25 Incline Push-ups 25 Air Squats   Mobility: Glute LAX Pec ART …
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151028 – WOD

    Warm up: 2-4 Mins cardio on your own Lateral Drills Front Rack MOB Hang Power Clean Breakdown   Skill/Strength: Black: 5×3 Hang Power Clean Red: 3×5 RDL   WOD: Competition: 9, 6, 3 (185/135) 50, 40, 30 Double-unders Rx: 12, 9, 6 Thrusters (135/95) 50, 40, 30 Double-unders Scaled: 21, 15, 9 Thrusters …
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151027 – “Fight Gone Worse”

    Warm up: 2-4 Mins Cardio Handstand Walk>3 Kip/Scap Walking Lunge>8 Down-ups   Skill/Strength Black: 7×2 Bench Press Red: 4×8 Bent Over Row   WOD: “Fight Gone Worse” 3 Rounds, 1 Min at each station for max reps: Competition: Push-Press (135/95) C2B Pull-ups Burpees Power Cleans (135/95 Cal Bike Rx: Push-Press (95/65) Pull-ups Burpees …
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151026 – WOD

    Warm up: 2-4 Mins Cardio Obstacle Warm-up Lunging Hip Openers   Skill/Strength: Black: 7×2 Back Squat Red: 5×1+1+1 Power Snatch + Squat Snatch + O/H Squat   WOD: 6 Min AMRAP: 3, 6, 9, 12, 15, etc Competition: T2B KB Swings (70/53) O/H Squats (135/95) Rx: T2B KB Swings (53/35) O/H Squats (95/65) …
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