Author Archives: cros4283

1983:

1983: Friday 8/17 Wod: FT 10 squat cleans 95/65 15 pull ups – scale 9 pull ups for all pull up rounds run 400m 10 push press 15 pull ups 400m run 100 abmat sit ups 400m run 15 pull ups 10 push press run 400m 15 pull ups 10 squat cleans

Category: WOD

1982:

1982: Thursday 8/16 STRENGTH: f. squat 5X5 (off the rack) A. EMOM 10 3 burpees 30 sec plank hold B. on every 2 minutes (6 rounds) 10 db thrusters 200 m sprint C. Tabata – 2 rounds odd :20 – jumping squats even :20 DU or SU D: 5X10 v-up (group style)

Category: WOD

1981:

1981: Wednesday 8/15 STRENGTH: Push Press 6X4 @ 90% wod: A. 22 16 10 db snatch pull ups Cap 10 minutes B. 21 15 9 wall balls kb swings 53/35 Cap 10 minutes C. FT 1000 m row

Category: WOD

1980:

1980: Tuesday 8/14 A.on a 10 minute clock for practice 1,2,3 or 4 strict HSPU (scale reps and distance) 2,4,6 or 8 any kipping pull up type – c-kip, butterfly beat swing? Shoot for good timing not getting chin over bar nessesarliy. B. Wod: Run Zapo 20 clean and jerks Run Zapo Scale: run 1000… Read More »

Category: WOD

1979:

1979: Monday 8/13 STRENGTH: DL 6X2@ 75% Wod: amrap 20 8 KTE 12 burpees 200 m run 12 wall balls 8 db push press

Category: WOD

1977:

1977: Friday Fun little BW wod to wrap up another great week. Please do not use markers stones or other means to count rounds. Work hard and if you forget who cares. Mental challenges are good too. It is hot I get it but stay present and in the fight. Steady Steady! Wod: amrap 25… Read More »

Category: WOD