Monthly Archives: October 2017

1743:

1743: So long Strictober Hello Ohvember! WU – Then 1 max strict pull up effort! Use smallest band possible. (post score) For the month of November we are going to focus on our overhead positioning of not just the barbell but dumbbells, kettlebells and odd objects. Overhead loading will have a purpose but we will… Read More »

Category: WOD

1742:

1742: Halloween Chipper 50 wall balls 20/14 50 push ups 50 DU 50 russian swings 53/35 1000 m run 50 db thrusters 20/15 50 db defcit push ups 50 box jumps 24/18 50 american swings

Category: WOD

1742:

1741: Monday 10/30 STRENGTH: box squat – 8X2 across wod: mainsite wod. On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do strict pull-ups Rest 1 minute From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks Rest 1 minute From 8:00-11:00, run 400 meters then do strict… Read More »

Category: WOD

1740:

1740: Friday 10/27 – wod 0157 50 push ups 15 strict pull ups 800 m run 15 strict pull ups 50 db thrusters 20/15 800 m run 15 strict pull ups 50 burpees / 15 abmat sit ups on every 10 b.

Category: WOD

1739:

1739: Thursday 10/26 STRENGTH: DL 3 3 2 2 1 1 A. amrap 5 8 db snatch 15 abmat sit ups rest 21 kb swing 60 DU 350 m run 15 kb swing 40 DU 350 m run 9 kb swing 20 DU 350 run 2120 events: Coach Al is running a Oly Seminar this… Read More »

Category: WOD

1738:

1738: Wednesday 10/25 STRENGTH/SKILL: EMOM 12 1 clean and jerk – climbing wod: 18 minutes NFR 10 box jumps 10 push ups 10 wall balls 10 walking lunge steps

Category: WOD