Monthly Archives: October 2013

0491:

WU: 5 min PT Strength: b. squat 4×10 //65% WOD: This is a non timed wod. Focus on an appropriate weight that allows proper form for multiple reps. 25 min cap. Hang squat snatch DU HSS – 5 8 12 12 8 5 DU –  30 40 50 50 40 30

Category: WOD

0490:

WU: Get it done in 5 Strength: Close grip b.press 4×5 @ 50% WOD:  0485: 8 rounds for time: 6 HSPU 8 ring dips 12 KTE 200 m run

Category: WOD

0489: TP2

WU: 5 min PT Strength: Deficit DL (45) 5×6 @ 65%  Athletes must demonstrate proper technique at light loads upon coach’s approval. WOD: 2 RFT 9 Pwr cleans 115/85 or 155 for competitors 10 pull ups 350 m run 9 squat cleans 10 pull ups 350 m run 9 push press 10 pull ups 350… Read More »

Category: WOD

0488:

WU: 10 min PT Strength: Push press 4×6  @ 90% WOD: 17 min amrap – when you come off the pull bar run 350m 15 db thrusters 30/20 Strict pull ups (max effort) count total number of pull up reps for score. Scaled – Use wider band.

Category: WOD

0486:

  WU: Ready Ready! Strength: WOD: for time 25 power cleans 135/95 10 burpees 1000 m run 25 F. Squats 10 burpees 1000 m run 25 Push Press 10 burpees 100 DU

Category: WOD

0485:

WU: 5 min PT Strength: 5RM DL WOD: 8 rounds for time: 6 HSPU 8 ring dips 12 KTE 200 m run

Category: WOD