Monthly Archives: October 2018

WOD for 11.1.18

Strength:
Sumo Dead LIfts
Find your 3RM



Metcon:

5 Rounds
10 Front Rack Lunges
10 Push Press
10 Pull-ups

WOD for 10.31.18

Strength:
1) Bench Press
5x8

2) 5x5 Strict Pull-ups



Metcon:

For Time
800m Run
30 Russian KB Swings
20 Box Jumps
10 Toes to Bar
3 Rope Climbs
10 Toes to Bar
20 Box Jumps
30 Russian KB Swings
800m Run

WOD for 10.30.18

Strength:
Front Pause Squats
5x8 @ 60% 1RM
***3 count pause at the bottom***



Metcon:

4 Rounds
20 Goblet Squats
20 Sit-ups
40 Double Unders

WOD for 10.29.18

Strength:
Snatch
1) 3x3 Hang High Pulls

2) Find your 1RM Squat Snatch



Metcon:

12min AMRAP
5 Power Cleans (95/65)
5 Burpees

***Starting at 95/65, every 3 minutes add 20/10 to the bar***

WOD for 10.27.18

Strength:


Metcon:
Slog:

1600m run
20 Thrusters (95/65)
15 Pull-ups
10 Burpee Box Jumps

1200m run
20 Thrusters (95/65)
15 Pull-ups
10 Burpee Box Jumps

800m run
20 Thrusters (95/65)
15 Pull-ups
10 Burpee Box Jumps

400m run
20 Thrusters (95/65)
15 Pull-ups
10 Burpee Box Jumps