Monthly Archives: October 2015

1100:

WU: run 800 or row 800. then 4 rounds of 8 wall balls and 50 m run (1st speed bump) STRENGTH: DL 6X2@70% Push Jerk 6X2@70% or climb the load if experienced. Accessory work: 5 minutes to work on freestanding Hand stand. WOD: EMOM 10 Expert: 10 burpee box jumps 24/18 Intermediate: 8 burpee box… Read More »

Category: WOD

1099:

1099: Wednesday 10/21/15 WU: 4 push ups, 20 mt. climbers, 20 m walking lunges X3 Strength: b. press 3X6@70% BB Walking lunges 3×20 steps from rack and back to rack. Accessory: 100 anchored sit ups (find a friend to hold feet) WOD: 21 15 9 thrusters 65/45 absolutely no ghost rides. pull ups GA: db… Read More »

Category: WOD

1098:

1098: Tuesday 10/20/15 WU: 5 sec HSH, 10 m bear crawl 10 monkey squats X3 A. 15 minutes – 1 OHS + 1 Power Snatch + Hang squat snatch – @ confident loads B. For time Run 1000 m 50 DU Run 800 m 75 DU Run 400 m 100 DU Run 200 m 125… Read More »

Category: WOD

1097:

1097: Monday 10/19/15 WU: 5 good minutes A. No measure – 10 minute EMOM @ 1/2 BW 3 DL 3 bent rows 3 hang power clean 3 thrusters B. Amrap 10 3 strict pull ups 6 TTB 8 burpees C. b. squat 3×10 @ 60%

Category: WOD

1095: Scooter

Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re… Read More »

Category: WOD

1094: Blog is Back! Sorry for any inconvenience.

1094: Attention All Ladies! Free MissFits workout at 4pm for the ladies. Happy hour at Enoteca to follow. Tell any female in your family or circle of friends to attend. WU: 5 minutes of mobility work then refer to A. A. 8 minutes 20 rep running man single unders (focus on high knees) 10 air… Read More »

Category: WOD