Monthly Archives: October 2016

1438:

Strength: b. squat 3 3 12 5 5 climbing Skill: Complex – 3 DL, 3 HPC, FS, S2O X3 climbing – use this to get weight up to working load for wod. Men Complete at Many Reps as Possible in 8 Minutes: Opens (All with 185 lbs. Barbell) 5 Deadlifts 4 Hang Cleans 3 Front… Read More »

Category: WOD

1437: MH

1437: Monday 10/24 WOD: MH Here you go MIke. Thank you for your service. 2 rounds – move well. 5 renagade rows 40/30/20 20 push ups 12 b. squats 95/65 or choose load that will work for you light to heavy? 12 f. squats 12 HSPU 12 push press 95/65 12 pull ups 12 chin… Read More »

Category: WOD

1435:

1435: Friday 10/21 Wod: FT 800 m run 30 kb swings 30 pull ups 30 push jerks 115/85 30 box jump 24/20 30 f. squats 30 KTE 800 m run Scale: 18 reps

Category: WOD

1433:

1434: Thursday 10/20 STRENGTH: db single leg RDL 3X5 Single leg BB box step ups 3X3 – Climbing Wod: The following is no measure – just get the work done on the board A. 3 sets 35 abmat sit ups 15 anchored leg raises (use pair of heavy db’s 10 v-ups or scale 20, 10,… Read More »

Category: WOD

1433:

1433: Wednesday STRENGTH: emom 8 2-5 strict pull ups 4-10 push ups Wod: FT 20 thrusters 95/65 20 SDHP 95/65 20 push press 95/65 20 OHS 95/65 20 f. squats 95/65 Buy in 4 burpees on every minute

Category: WOD

1432: Baseline Re-Test

1432: Tuesday 10/18 STRENGTH: b. press (close grip) 4×5 // 4X6 reverse db fly Level 3 Men 2 Rounds for Time: Opens 500 Meter Row 40 Goblet Squats at 53 lbs. 30 Wall Sit Ups 20 Deficit Push Ups 10 Strict Pull Ups Masters 500 Meter Row 40 Goblet Squats at 53 lbs. 30 Wall… Read More »

Category: WOD