Monthly Archives: October 2018

2046:

2046: Thursday 11/1 STRENGTH: Sumo DL 4X2 @ 60% wod: EMOM 20 MInute 1: 30 mt climbers Minute 2: 10 db push press Minute 3: 10 one arm db hang squat clean (5 per side) Minute 4: 12 burpees or scaled 6 or 8 reps Minute 5: 15 kb swings No rest for this one.… Read More »

Category: WOD

2045:

2045: Wednesday 10/31 Happy Halloween wod: amrap 21 6 hang power snatch (unbroken loading – drop from hip) 7 T2B 8 box jumps 12″ for all! Run 100 m Finisher: 10-15 mobility 3 rounds @ 30 sec. per side 1. Lying hip rotations 2. piriformis stretch 3. Butterfly stretch 4. Pigeon stretch 5. L-Arm stretch

Category: WOD

2044:

2044: Tuesday 10/30 STRENGTH: b squat 4X6 wod: Amrap 13 minutes 2/4/6/8 or 10 strict pull ups 3/5 or 10 push ups 15 squats At 14 minutes run 400 m Finisher: 10-15 minutes mobility.

Category: WOD

2043:

2043: Monday 10/29 STRENGTH: push press 4X3@ 100% of press wod: Amrap 18 5 man makers 40/30 40 DU / 80 SU 200 m run Finisher: 10-minute group stretch -Hip and shoulder mob.

Category: WOD

2041:

2041: Friday 10/26 STRENGTH: b squat 4X4 @ 60% 1 2 1 1 wod: 5 10 15 20 15 10 5 DL 135/95 wall balls pull ups

Category: WOD

2040:

2040: Thursday 10/25 b press 4×12 @ 60% A. EMOM 12 Odd minute: pull-ups (same # from 10/23) Even minute: push-ups (same # from 10/24) Rest 3 minutes B. Amrap 12 12 kb swings 12 abmat sit-ups 12 squats 12 sec. Handstand hold

Category: WOD