Blog Archive

Home
WOD
30 Oct 2014

103114

By There are no tags 0 comments

Three rounds for time of:

95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

29 Oct 2014

103014

By There are no tags 0 comments

1. Push Press
3 reps @ 70%
10 ring rows, BW+15, rest 2:00
3 reps @ 80%
10 ring rows, BW+15, rest 2:00
3+ reps @ 90%
10 ring rows, BW+15

2. Complete 3 rounds, each for time
Row 500m
rest 1:00

28 Oct 2014

102914 – PR Wednesday

By There are no tags 0 comments

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

27 Oct 2014

102814

By There are no tags 0 comments

1. Complete reps of 50-40-30-20-10 for time
OH Swings, 24/16kg
Double Unders

2a. Dip Support Hold 30 seconds x 6 sets, rest 30 seconds
2b. Bar Hang 30 seconds x 6 sets, rest 30 seconds

26 Oct 2014

102714

By There are no tags 0 comments

1. Back Squat
3 reps @ 70%
5-10 ring dips, AHAP, rest 1:00
3 reps @ 80%
5-10 ring dips, AHAP, rest 1:00
3+ reps @ 90%
5-10 ring dips, AHAP

2. EMOM 10
1 High Hang Clean + 1 Hang Clean + 1 Clean
1-3 @ 60%
4-6 @ 70%
7-10 @ 80%

24 Oct 2014

102414

By There are no tags 0 comments

1. Bench Press
3 reps @ 70%
Kipping Pull-ups 8.8.8, rest 2:30
3 reps @ 80%
Kipping Pull-ups 8.8.8, rest 2:30
3+ reps @ 90%
Kipping Pull-ups 8.8.8

2. Complete 3 rounds each for time
Run 1000m
rest 2:00 between rounds

17 Oct 2014

101814

By There are no tags 0 comments

1. Upside Down FRAN

Reps of 9-15-21 for time
Thruster, 95/65
Pull-ups

2a. L-Sit Holds – 6 x 10 seconds
2b. Dip hold (bottom position) – 6 x 15 seconds

3. 30 Strict Toe 2 Bar

16 Oct 2014

101714 (NO 6:30 class)

By There are no tags 0 comments

1. Shoulder Press
3 reps @ 70%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 80%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 90%
Strict pull-ups 3.3.3

2. EMOM 12
Odd – 30 Unbroken double unders
Even – 5 Touch-n-Go Snatch @ 50% of 1RM

15 Oct 2014

101614

By There are no tags 0 comments

1. Accumulate 8 minutes in a Handstand (scale against a wall if necessary)

2. Complete 5 rounds for time
10 Front Squat, 155/105
8 Power Clean, 155/105
6 Push Jerk, 155/105

Mike Ditson liked this post
14 Oct 2014

101514

By There are no tags 0 comments

1. TEST – 400m run

2. TEST – 75 Wallball shots

3a. Back extension – 3 x 10-15 reps
3b. Strict Toe2Bar – 3 x 8-15 reps


1 2 3 4 43