WOD 10.14.18

21 - 15 - 9
power snatch 75/55#
AKBS 53/35#
rest 5 minutes
3 rounds
10 SDHPs 95/65#
10/10 SA KB OH WL 53/35#
rest 5 minutes
10 - 20 - 30
power clean 135/95#
goblet squats

WOD 10.11.18

Strength:

E2MOM for 16 mins

2 Push Jerks

Metcon:

10 Clean and Jerks 75/55

5 Squat Snatches 75/55

8 C+J 95/65

4 SSN 95/65

6 C+J 105/75

3 SSN 105/75

4 C+J 115/85

2 SSN 115/85

2 C+J 135/95

1 SSN 135/95

For Time:

WOD 10.10.18

Conditioning:

Each for time:

1 k Row/Ski

500 m Row/Ski

250 m Row/Ski

*Rest as needed between efforts

Strength:

4 Giant sets

5/5 Split Squats

10 Reverse Hypers

5/5 Box Step Ups

5/5 Single arm DB Thrusters

WOD 10.9.18

Strength:

1 Pause (3 sec@bottom) Overhead Squat + 1 Overhead Squat

6x

Metcon:

20 Power Snatches 95/65

20 Burpee Box Jump Overs 24’/20’

20 Overhead Squats

20 Burpee Box Jump Overs

20 Power Snatches

For Time:

WOD 10.7.18

800m run
50 HRPU
25 box jump overs 24/20”
rest 5 minutes
2 rounds:
10 box jumps 30/24”
20 alternating DB hang C&J 50/35#
rest 5 minutes
30-20-10
Calorie ERG
+
AKBS
+
(+40’ bear crawl)

WOD 10.5.18

Strength:

EMOM adding 10# for as long as possible

Start with an empty barbell snatch until failure,

Clean until failure,

Deadlift until failure!

WOD 9.28.18

Strength:

Every 90 seconds for 15 mins

2 Hang Power Cleans

Metcon:

15/12 Calories

15 Box Jump Overs 24”/20”

10 Hang Power Cleans 135/95

3 rounds for time: