Monthly Archives: October 2013

0497:

0497: 5RFT 21 DU 7 Man makers 30/20 100 m farmer carry 53/35 At conclusion of 5th farmer carry – 20 body blasters (look for scaled version on WB.)

Category: WOD

0496:

WU: 800 m run – 20 m walking lunge – 40 squats – couch stretch Strength: WOD: 2RFT 25 b. squats 95/65 400 m run 20 forward lunges 95/65 bar in high rack 400 m run 20 reverse lunges rack bar behind. 400 m run Workouts will run all day Thursday. 6,8,9am 12,5,6pm

Category: WOD

0495:

WU: 5 minutes Strength: B. press 4×8@75% B. squat 4×8@75% Snatch practice – 20 minutes Only one workout at 5:30 pm. Wear your costume for the Halloween WOD. Notice there will be a programming change for the costume wod.

Category: WOD

0494:

WU: 5 min shoulder mobility Strength: 8×2 split jerk f/rack moderate to heavy loads. WOD: 21 15 9 Power clean 135/95 Burpee

Category: WOD

0493:

WU: 5 min. Strength: F. Squat 5×5 @ 50% WOD: 4RFT 4 rds 6, 11, 16 Pull ups, Push ups, Squats 350 run

Category: WOD

0492:

WU: 10 min Strength: WOD: For time: 800 m run 40 box jumps 30 kb swings 53/35 or 30 snatch’s 20 pull ups 400 m run 20 pull ups 30 kb swings or Snatch 40 box jumps 800 m run 100 abmat sit ups

Category: WOD