Month: October 2018
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WOD September 11, 2015 (Friday)
Read More: WOD September 11, 2015 (Friday)1 Rep Max Full Snatch 1 Rep Max Back Squat
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WOD September 10, 2015 (Thursday)
Read More: WOD September 10, 2015 (Thursday)Mobility Wod Foam Rolling AMRAP 12 Minutes 10 Box Jumps 10 Burpees
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WOD September 9, 2015 (Wednesday)
Read More: WOD September 9, 2015 (Wednesday)1 Rep Max Bench Press 1 Rep Max Deadlift
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WOD September 8, 2015 (Tuesday)
Read More: WOD September 8, 2015 (Tuesday)1 Rep Max Squat Clean 1 Rep Max Jerk (from rack)
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WOD September 4, 2015 (Friday)
Read More: WOD September 4, 2015 (Friday)Split Jerk 1 x 1 @ 95% of your 1 rep max split jerk Overhead Squat 1 x 1 @ 95% of your 1 rep max overhead squat Complete for time: 40 Back Squats 30 Front Squats 20 Overhead Squats (135/95)
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WOD September 3, 2015 (Thursday)
Read More: WOD September 3, 2015 (Thursday)EMOM – 21 MinutesMin 1 – 1 Strict Pull Up + 10 BurpeesMin 2 – 2 Strict Pull Ups + 6 Russian Swings 70/53 Min 3 – 3 Strict Pull Ups + 2 Legless Rope ClimbsFocus: Complete the entire body of work in each minute. Please give priority to RX’D rope climbers
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WOD September 2, 2015 (Wednesday)
Read More: WOD September 2, 2015 (Wednesday)Complete for time:500m Row (2:30 min cap)12 Full Snatch 135/958 Full Snatch 155/11512 Full Snatch 135/95500m Row (2:30 min cap)Focus: Keep the second attempt of the 500m row consistent with the first attempt
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WOD September 1, 2015 (Tuesday)
Read More: WOD September 1, 2015 (Tuesday)AMRAP – 18 Minutes400m Run20 Front Rack Lunges 95/6520 Box Jumps40 Double UndersFocus: Complete 3 rounds. Keep all modifications as close as possible to the RX’D movements
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WOD August 31, 2015 (Monday)
Read More: WOD August 31, 2015 (Monday)Complete 4 rounds for time: 315/22510 Bar Muscle Ups50m Bear Crawl (0 to 25m to 0)7 Deadlifts Focus: Do the work RX’D or at the heaviest working weight possible
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WOD August 28, 2015 (Friday)
Read More: WOD August 28, 2015 (Friday)Split Jerk1 x 1 @ 95% of your 1 rep max split jerkOverhead Squat1 x 1 @ 95% of your 1 rep max overhead squatComplete for time:50 KB Swings (70/53)50 Goblet Squats10 Push Press (155/115)10 Overhead Squats
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