Today’s WOD

10-5-2017

We get better, we do. Str/Skill: 1a) 5×7 Strict Pull ups 1b) 5×7 Weighted Push ups WOD: 5rds; 15 Kettlebell Swings, 15 Sumo Deadlift High pull, 30 D/U (53/35)

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10-4-2017

Simple, yet destructive. Str/Skill: 15 min to find Clean & Jerk Max WOD: “Grace” 30 Clean & Jerks (135/95)

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10-3-2017

It doesnt have to be understood, it just has to work. Str/Skill: 1a)5×10 GHD Situps, 1b) 5×2 Rope Climbs WOD: 12 min amrap; 50m farmers walk (left), 50m farmers walk (right) (53/35)

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10-2-2017

Hand release what?….. Str/Skill: 15 min to find 5 Rep Max Back squat WOD: 10-9-8-7-6-5-4-3-2-1; Back Rack Lunge, Hand Release Burpee (45/35)  

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9-30-2017

Twist it. Str/Skill: 5×3 Front Squat @80% WOD: “Running” Jackie, 800m run, 50 Thrusters, 30 Pull-ups (45/35)

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9-29-2017

If your satisfied, you need new goals, never be satisfied Str/skill: HSPU progression/ 5×5 hspu unbroken WOD: 3rds; 400run w/ball, 5 Jerks, 25 wall balls (20/14,155/105)

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9-28-2017

The truth shall set you free, this is gonna be fun. Str/Skill: 7×5 deadlift raise weight each set, 60,65,65,70,70,75,75% WOD: 10 min ladder: 3 Burpee box jump overs, 3 Deadlifts, 6 & 6, 9 & 9,…….. (24/20,225/155)

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9-27-2017

Be impressed with intensity not volume. Str/Skill: 8min emom; 7 strict press puck the weight WOD: 10 min amrap: 10 Dumbell STO left arm, 10 Dumbell Lunges, 10 Dumbell STO right arm (50/35)

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