10.20.17

WOD

For time

  • 50 walking lunges
  • 25 power snatches 65/35
  • 50 double unders
  • 25 burpees
  • 50 double unders
  • 25 burpees
  • 50 double unders
  • 25 power snatches 65/35
  • 50 walking lunges

 

 

Posted in Uncategorized | Leave a comment

10.19.17

WOD

For time

  • 50 wall balls
  • 15 cleans 135/95
  • 50 wall balls
  • 10 cleans 185/135
  • 50 wall balls
  • 5 cleans 225/155

 

 

Posted in Uncategorized | Leave a comment

10.18.17

Warm up

3 RDS

  • 100m run
  • 15 toe touches
  • 15 arm circles
  • 5 bar kips

WOD

Every 5 minutes perform

  • 400m run
  • 21 kbs 53/35
  • 12 pull ups

Complete 4 sets of the above and record the time for each

Teat each one as a sprint

 

Posted in Uncategorized | Leave a comment

10.17.17

 

 

Strength

“Oly” total-meet style

  • 1 RM Snatch – 3 attempts only
  • 1 RM Clean and jerk -3 attempts only

-Warm up as much as needed before your 3 attempts

– Use a “judge” if possible during your three attempts and establish a true max-no press outs

-score is your best snatch plus clean and jerk

Posted in Uncategorized | Leave a comment

10.16.17

 

 

Strength

Front squat

  • 1 RM

WOD

For time

  • 15 Push jerks 135/95
  • 10 box jumps 24/20
  • 12 push jerks
  • 10 box jumps
  • 9 push jerks
  • 10 box jumps
  • 6 push jerks
  • 10 box jumps
  • 3 push jerks
  • 10 box jumps
Posted in Uncategorized | Leave a comment

10.13.17

 

Strength

Hang Snatch @90%

every 2 minutes for 12 minutes

1 hang snatch

WOD

3RFT

  • 400m run
  • 50 double unders
  • 10 ohs 115/85
Posted in Uncategorized | Leave a comment

10.12.17

 

 

WOD

Skill/Weakness work- 30 minutes

or

make up back squat 1 RM or deadlift 3RM

Posted in Uncategorized | Leave a comment