Tuesday 10.31.17
ACTIVATION WOD 2 Rounds NOT for time 10 Double Unders 5 Power Cleans (lighter than work load) 15 Double Unders 5 T2B CONDITIONING AMRAP 15 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 T2B
Month: October 2017
Mark Elrod: Persistence Pays Off!
Here is a follow up to a post from this summer, “Elrod’s Nutritional Testimony“! “I want to remind each of you… the WOD is a powerful 4% of your day! However, the key to you reaching your goals and seeing results lies in the other 96% of your day! You can’t out train a Read more about Mark Elrod: Persistence Pays Off![…]
Monday 10.30.17
PULL-UPS EMOM 10 ODD: AMRAP Kipping or Butterfly Pull-ups EVEN: Rest CLUSTERS WU-8-6-4-6-8 50-55-60-55-50% of 1RM CJ CONDITIONING AMRAP 7 3-6-9-12… ascending by 3’s Thrusters (95/65) Bar Facing Burpees
Friday 10.27.17
C2B PULL-UPS AMRAP 1:00 rest 2:00 AMRAP 1:00 POWER CLEAN WU-3-3-3-3-3+ 60-65-70-75-75% of 1RM CJ CONDITIONING 5RFT 21 Air Squats 15 HRPU 9 Alt. DB Snatch (70/50)
Thursday 10.26.17
WU/RECOVERY Shoulder to Floor 1:00 each side Childs Pose 2:00 Samson Stretch 1:00 each side Pigeon Strech 1:00 each side CONDITIONING FOR TIME: 60 Double Unders + 30 Sit-ups + E80Lap 50 Double Unders + 25 Sit-ups + E80Lap 40 Double Unders + 20 Sit-ups + E80Lap 30 Double Unders + 15 Sit-ups + E80Lap Read more about Thursday 10.26.17[…]
Wednesday 10.25.17
HSPU AMRAP 2, Rest 2, AMRAP 2 TEAMS of 3 AMRAP 7: Back Squat 1st 50 Reps (155/105) 2nd 50 Reps (205/145) Max Reps (255/170) Rest 3min AMRAP 7: Bench Press 1st 50 Reps (155/105) 2nd 50 Reps (185/115) Max Reps (205/125) Rest 3min AMRAP 7: Deadlift 1st 50 Reps (225/155) 2nd 50 Reps (265/175) Read more about Wednesday 10.25.17[…]
Tuesday 10.24.17
WARMUP 3 Rounds of 5 Air Squats + 5 KBS + 10 Sit-ups + E80Lap CONDITIONING For Time 400m Run + 30 Wallballs + 30 Box Jumps 400m Run + 30 KBS (53/35) 400m Run + 30 Wallballs + 30 Box Jumps 400m Run + 30 KBS (53/35)
Monday 10.23.17
STRICT C2B or PULL UPS AMRAP 2min / Rest 2min AMRAP 1min / Rest 1min AMRAP :30s / Rest :30s CLEAN COMPLEX + JERK 3 Pos. Clean (floor,knees,pockets) + Split Jerk 6 sets @ 50-60-70-75-80-85% of 1RM CJ CONDITIONING AMRAP 5 15/12 Cal Row + 15 Power Snatch (115/80) 12/9 Cal Row + 12 Power Read more about Monday 10.23.17[…]
Friday 10.20.17
DEADLIFT WU-3-3-3-3-3-3+ 60-65-70-75-75-75% of 1RM CONDITIONING 4RFT 21 Deadlift (135/95) 15 Box Jumps 9 Push Jerks (135/95)
Thursday 10.19.17
CONDITIONING AMRAP 15 w/partner 3-6-9-12-15… Wallballs (20/14) KBS (53/35) Calorie Row Partners will alternate Rounds ascending by 3’s. For example: 3-3-6-6-9-9-12-12 and so on.