Monthly Archives: October 2016

WOD for 11.1.16

Strength:
Front Squats
5 @ 70%
3 @ 85%
5 @ 70%
2 @ 87%
5 @ 70%
1 @ 90%



Metcon:

10min AMRAP
5 Knees to elbow
5 Body Squats
5 Knees to elbow
10 Body Squats
5 Knees to elbow
15 Body Squats
***Body Squats increse by 5 each round***

WOD for 10.31.16

Strength:
Snatch
1) 4x 1 Power Snatch + 1 OH Squat
2) 1 Power Snatch + 1 Squat Snatch + 1 OH Squat



Metcon:

5 Rounds for time
10 Burpee Box Jumps
5 Power Cleans (115/85)

WOD for 10.29.16

Strength:


Metcon:
Slog:
40-30-20-10
Calorie Row
Body Squats
Butterfly Sit-ups
Power Cleans (95/65)
Double Unders (3x Singles)
Box Jumps (24"/20")

WOD for 10.28.16

Strength:


Kipping Pull-ups/Butterfly Pull-ups/ Muscle-ups



Metcon:

3 Rounds
1 Mins Max Reps Push Press (95/65)
1 Min Max Reps Front Squat (95/65)
1 Min Max Reps Thruster (95/65)
1 Min Rest