Month: October 2018

11-1-2018

We know you hate them. Str/Skill: 5×3 Overhead Squats medium weight WOD: 21-15-9 Overhead Squats Bar facing Burpees Wall Balls 75/55, 20/14

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10-31-2018

Spooky workout! Str/Skill: 1a) 5×10 Barbell Curls 1b)5×10 Ring Dips WOD:1000m Row 50 Push ups 100 Lunges 25 Burpees to Plate

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10-30-2018

One more day. Str/Skill: 13 min to find a max 13min To find max for the complex 2 Power Cleans 2 Push Press 2 Push Jerks WOD: 8min Ladder 8min Ladder 10 – 1 / 1 – 10 HSPU / Power Cleans (135/95)

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10-29-2018

Let’s Train! Str/Skill:5×2 Back Squat @90% WOD: 15 min AMRAP 5 Thrusters 15 Situps (115/85)

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10-27-2018

Its gonna be ok, dont stress Str/Skill: 1a) 5×10 GHD Situps, 1b) 5×7 Bent Over Row WOD: 5rds 1 Deadlift 1 Power Clean 1 Front Squat 1 Thruster 1 Push Jerk 10 Toe 2 Bar Rd1= 95/65 Rd2=115/75 Rd3=135/95 Rd4=145/100 Rd5=155/105

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10-26-2018

Its Friday……dont miss Str/Skill: Double Under Progression WOD: 10 Rds 10 Wall Balls 7 Push Ups 5 Box Jump Overs (20/14, 24/20)

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10-25-2018

Special day! Str/Skill: 5×3 Hang Power Snatch WOD: 12-9-7-9-12 Power Snatch & Pullups (95/65)

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10-24-2018

Heavy is good Str/Skill: 10Min to find a max 1+2+1Power Clean +Squat Clean + Jerk WOD: 3min to complete 3rds 3 Squat Clean & Jerks(135/95) 5 Bar Burpees Rest 1 min 2min to complete 2rds 2 Squat Clean & Jerks(155/105) 4 Bar Burpees Rest 1 min 1min to Complete 1 Squat Clean & Jerk(185/95) 3 Bar Burpees

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10-23-2018

One then another Str/Skill: 5×5 Seated Strict Press WOD:4 rds 15 Dumbell Push Press (L) 10 Box Jumps 15 Dumbell Push Press (R) 20 Toe 2 Bar 50/35

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10-22-2018

  Couldn’t sleep could you? Str/Skill: Deadlift 7 sets 2×3@ 70% 2×3@75% 2×2@80% 1×2@85% WOD:12min AMRAP: 14 Push Ups 14 Lunges 14 SDHP (KB)53/35

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