WOD

Strength Front Squat 10 x 3 @ 75% 1RM – Every :90 Conditioning 4 rounds for time: 20 Wall Balls (30#/20#) 10 yd Handstand Walk (scale 30 yd bear crawl) 400m Run  

Strength/Accessory 3 sets: Romanian Deadlift x 6 @ 50-55% 1RM Rest :45-:60 DB Bent Over Rows x 8/8 AHAP Rest :45-:60 V-ups x 15-25 Unbroken Reps Rest :45-:60 Conditioning 5 rounds for time (15 minute cap): 15 Box Jumps (24″/20″) 12 Deadlifts (155#/103#) 9 Hang Power Cleans (155#/103#) 6 Shoulder-2-Overhead (155#/103#)  

Strength Push Press 8 reps @ 50% 1RM 5 reps @ 60% 3 reps @ 70 % 3 reps @ 80% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100+% Establishing a new 1RM max today. Conditioning Zombie vs. Humans For time: 500m Row 60 Double Unders 50 Air Squats 40 Push-ups …

Tuesday October 31st, 2017 Read More »

Strength Back Squat Warm up: 8 reps @ 40% 6 reps @ 50% 4 reps @ 60% Working sets: 6 reps @ 70% 1 rep @ 90% 6 reps @ 72.5% 1 rep @ 92.5% 6 reps @ 75% 1 rep @ 95% Conditioning 10 minute AMRAP: 10 Dumbbell Thrusters (50#/35#) 5 Bar Muscle-ups Scaling: …

Monday October 30th, 2017 Read More »

Partner WOD With a partner, reps of 50-40-30-20-10 for time of: Wall Balls (20#/14#) Deadlifts (155#/103#) Row for Calories *Only one person working at a time. 30 minute time cap.

Olympic 15 minutes to find today’s 1RM Clean & Jerk Build slowly, taking 6-8 sets to find max. Conditioning “Helen” 3 rounds for time: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ups

Strength/Accessory 3 sets: Dumbbell Weighted Step-ups x 8/8 Rest :60 Strict Chin-ups x 6-8 Rest :60 (Weighted) Plank Hold x :60 Rest :60 Conditioning 5 rounds for time: 12 Weighted Pistols (35#/25#) 12 Toes-2-Bar Scaling Options: Weighted Pistols → Unweighted Pistols → 2 count reverse lunges Toes-2-Bar → Toes-2-Rings/Knee-ups → Abmat Sit-ups

Strength Push Press 10 reps @ 50% 8 reps @ 60% 6 reps @ 70% 4 reps @ 80% 2 x 3 reps @ 90% Conditioning For time: 75/60 Calorie Row Reps of 21-15-9: Hang Squat Snatch (95#/63#) Handstand Push-ups Finish with.. 150 Double Unders

Strength Back Squat 5 reps @ 60% 1RM 3 reps @ 75% 1 rep @ 90% 6 x 3 @ 85% 1RM Conditioning Every 3 minutes for four rounds, complete the following: 25 Wall Balls (20#/14#) 15 Deadlifts (225#/153#) Max Rep Lateral Bar Hopping Burpees Complete the Wall Balls and the Deadlifts, and with whatever …

Monday October 23rd, 2017 Read More »

Partner WOD With a partner, complete the following for time: 1000m Row 50 Toes-2-Bar 50 Box Jumps (24″/20″) 50 Overhead Squats (95#/63#) 800m Run 50 Overhead Squats (95#/63#) 50 Box Jumps (24″/20″) 50 Toes-2-Bar 1000m Row Split up repetitions between you and your partner however you wish.  Exercises must be completed in order.  Run the …

Saturday October 21st, 2017 Read More »