WOD 10/17/2014

October 17, 2014

Strength:

Deadlift: 6 × 3

Metcon:

5 rounds:

10 – Wall Balls
10 – Toes 2 Bar
10 – Renegade Push Ups
400 m Run

Comments: 0

WOD 10/15/2014

WOD 10/15/2014

October 15, 2014

Strength:

Back Squat: 5 × 3

Thrusters: 5 × 3

Metcon:

“Fran”

21 – Thrusters
21 – Pull ups

15 – Thrusters
15 – Pull Ups

9 – Thrusters
9 – Pull Ups

Comments: 0

WOD 10/14/2014

October 14, 2014

Strength:

Split Jerk: 5 × 1 (work up to heavy single)

Then…

Push Press: 5 × 3

Metcon:

18 min. AMRAP:

30 – Double Unders
15 – Burpees
10 – Clean/Jerks

Comments: 0

WOD 10/13/2014

WOD 10/13/2014

October 13, 2014

Strength:

Front Squat: Find your 1 RM

Metcon:

15 min. AMRAP

3, 6, 9… rep scheme

- Squat Cleans (135#/95#)
- Burpee Box Jumps

Comments: 0

WOD 10/8/2014

October 08, 2014

Strength:

20 min. to establish a 1 rep max Clean and Jerk

Metcon:

9 – Clean/Jerks
18 – Wall Balls
800 m Run

15 – Clean/Jerks
30 – Wall Balls
400 m Run

21 – Clean/Jerks
42 – Wall Balls
200 m Run

Comments: 0

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