Monthly Archives: October 2017

WOD for 11.1.17

Strength:
1) 5x6 Strict Pull-ups

2) 5x6 Strict Press


Metcon:

15min AMRAP
15 Deficit Push-ups
20 Russian KBS (53/35)
200m KB Run

WOD for 10.31.17

Strength:
Front Squats
Find your 1RM



Metcon:

3 Rounds
30 Wall Balls
30 Butterfly Sit-ups
15 Burpees

WOD for 10.30.17

Strength:
1) 4x 1 Hang High Pull + Hang Power Snatch

2) 3x 1 Squat Snatch + 1 Snatch Balance



Metcon:

10min AMRAP
5 Toes to Bar
10 Dead Lifts (185/135)
35 Double Unders

WOD for 10.25.17

Strength:
1) 5x6 Floor Press
2) 5x6 Strict Chin-ups

Metcon:
10 to 1
HSPU
Burpees Box Jumps (24"/20")

WOD for 10.24.17

Strength:

Front Squats
Find your 3 Rep Max



Metcon:

5 Rounds
10 Back Squats (185/135)
30 Double Unders

***Back Squats from the rack***