Monthly Archives: October 2018

2035:

2035: Friday 10/19 EMOM: 10 2 F Squats (high rack practice) wod: amrap 20 10 or 5 pull-ups 200 m run 10 box jumps  

Category: WOD

2034:

2034: Thursday 10/18 Wod: Teams of 3 – Cap: 30 minutes (one athlete at a time) 200/140 cal row 12 lap 50 m farmer carry 40/30 (blue wall to 1st bump & back) 90 db thrusters 40/30 120 burpees

Category: WOD

2033:

2033: Wednesday 10/17 STRENGTH: DL – 5X2 @ 65% EMOM: 18 2 Clean and Jerk – manage load for 36 reps 8 V-ups or abmat sit up Finisher: 4 min amrap 4 kb swings 53/35 12 DU

Category: WOD

2032:

2032: Tuesday 10/16   STRENGTH: close grip b. Press 4X8   wod : 5 RFR – count lowest round 1-minute wall balls 1-minute box jumps 18/12 1-minute row f/cal   1-minute rest  

Category: WOD

2031:

2031: Monday 10/15 STRENGTH: b. squat 4X2 @ 70% wod:   A. 5 Rounds – Choose wt. you can only effectively push press/jerk? 12 DL 9 Hang Power Cleans 6 Push Press/Jerk? Rest 5 minutes B. Amrap 7 10 abmat sit ups 10 push ups 10 squats  

Category: WOD

Friday

STRENGTH: press 3 3 2 2 1 amrap 21 ladder: 1 round – ? Clean and jerk 135/95 LOTBB T2B box jump            

Category: WOD