Skill of Choice
Clean Pull - 90% 2x3, 95% 3x3, Pause Front Squat + Front Squat - 70% 5x(1+1), Snatch Lift-Off - 115% 3x3
Tabata: Thrusters (95/65), Sit Ups, Power Snatches, Sit Ups, OHS
- October 22, 2015
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Archive for WODS
- October 21, 2015
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10/22/15
EMOM 5: :30 Bar Hang, :30 Back Extensions
Overhead Squat - 75% 1x2, 80% 4x2 Snatch Push Press - 70% 2x5, 75% 3x5 (% of snatch)
AMRAP 9: 3, 6, 9, 12...DB Plank Rows (HC 35/25), DB Lunges (HC) with 30 DUs between Rounds
- October 20, 2015
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10/21/15
Ski 1000m for Technique
Back Squat - 85% 5x2, Power Clean - 75% 2x3, 80% 3x2, Floating Halting Clean Deadlift (mid-thigh) - 100% 1x3, 105% 2x3
For Time: 2 Rounds, 400m Med Ball Run, 25 Wall Balls (20/14), 25 Med Ball Sit Ups
- October 19, 2015
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10/20/15
5x2 TGUs
Clean + Jerk Dip - 75% 2x(3+1), 80% 3x(2+1), Power Jerk - 75% 2x3, 80% 3x2
For Time: Row 500m, 20 Pull Ups, 20 KB Swings (53/35), Row 400m, 15 Pull Ups, 15 KB Swings (53/35), Row 300m, 10 Pull Ups, 10 KB Swings (53/35), Row 200m, 5 Pull Ups, 5 KB Swings (53/35), Row 100m
- October 18, 2015
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10/19/15
Supabata 6: Hollow Body Rocks, Sitting Plate Twists
Push Press - 70% 2x5, 75% 3x5, Snatch Pull - 90% 2x3, 95% 3x3
Benchmark #3 "King" EMOM: 10: 5 Front Squats (115/75), OTBox Burpees (18/12) for reps
- October 16, 2015
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10/17/15
In Teams of 4, AMRAP 24: Run 400m stopping every 100m for 1. 10 Alternating DB Snatches (35/25), 2. 10 MBCs (20/14), 3. 10 Plank Knee to Elbow (HC), 4. 10 KB Swings (53/35). Score is total reps.
- October 15, 2015
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10/16/15
Run a Mile for Time
Power Snatch - 70% 2x3, 75% 3x2, Floating Halting Snatch Deadlift (mid-thigh) - 100% 1x3, 105% 2x3
AMRAP 10: 50m Farmer's Carry (53/35), 10 KB Snatch (5 each side), 10 Burpees
- October 14, 2015
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10/15/15
AMRAP 5: DU Flight Simulator: 5, 10, 15, 20...
Snatch and Jerk - 75% 2x3, 80% 3x2
For Time: 5 Rounds, 5 Power Cleans (135/95), 5 Front Squats, 5 S2OH
- October 13, 2015
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10/14/15
3x5 High/Low Windmills
Clean Pull - 90% 5x3, Back Squat - 80% 5x3, Clean Lift-Off - 110% 3x3
AMRAP 9: Ski 250m, 10 T2B, 10 Box Jumps (24/18)
- October 12, 2015
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10/13/15
Tabata 4: Hollow Body Rocks, L Sits
Power Clean - 75% 5x3, Overhead Squat - 75% 5x2, Snatch Push Press - 70% 5x5 (% of snatch)
EMOM 10: Alternate 3 Rope Climbs with 3 Bear Complex Reps (105/75)/DUs for Reps