Posts made in October, 2015

Friday 10/30/15

Posted by on Oct 29, 2015 in WOD | 0 comments

6:00am, 7:00am, 5:00pm, 6:00pm, 7:45pm team training strength: deadlift 3-3-3-3 WOD: Death by step ups and burpees 0-:59- 1 left leg step up, 1 right leg step up, 1 burpee 1:00-1:59- 2 L leg step ups, 2 R leg step ups, 2 burpees 2:00-2:59- 3 RL SU, 3 LL SU, 3 burpees Continue to increase by 1 each round for 12:00

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Thursday 10/29/15

Posted by on Oct 28, 2015 in WOD | 0 comments

6:00am, 6:00pm, 7:00pm private buy in: handstand walk/hold/push ups practice for 8:00 WOD: 100 barbell squats 100 ball slams 100 hollow rocks 100 jumping jacks 100 ring dips *may be split up any way you’d like. 25:00 time cap cash out: 1 mile run or 1/2 mile run/ 1/2 mile row    

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Wednesday 10/28/15

Posted by on Oct 28, 2015 in WOD | 0 comments

6:00am, 6:00pm, 7:00pm team training, 8:05pm private Strength: push jerk 3-3-3-3 WOD 1: 5:00 AMRAP of 4 pullups 6 pistols 8 candlesticks WOD 2: 5:00 AMRAP of 4 Romanian Deadlifts 6 hang power cleans 8 push press WOD 3: 5:00 AMRAP of. 4 man makers 6 windmills 8 2 cnt bicycles

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Tuesday 10/27/15

Posted by on Oct 27, 2015 in WOD | 0 comments

6:00am, 5:15pm private, 6:00pm, 7:00 private WOD: 100 double unders 80 hand release push ups 60 wall ball shots 40 reverse crunch 20 burpees 40 stationary lunges 60 kettle bell swings (Russian) 80 mountain climbers (2 count) 100 double unders 35:00 time cap buy out: athletes choice of 1 mile run, 1 mile row or 1/2 mile run and 1/2 mile row

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Monday 10/26/15

Posted by on Oct 26, 2015 in WOD | 0 comments

6:00am, 6:00pm, 7:00pm strength: squat clean 3-3-3-3 WOD: 3 power snatch (85/55) 6 snatch grip deadlift 9 box jumps 5 rounds *emotm: 3 candlesticks

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