Monthly Archives: October 2016

//October

October 2016

WOD 10/27/16

2016-10-27T07:15:14+00:00

WOD 10/27/16 Strength: Deadlift 4 x 2 @90% Conditioning: 5 Rounds 15 Wallballs (20/14) 15 Sumo Deadlift High-pull (53/35)

WOD 10/27/162016-10-27T07:15:14+00:00

WOD 10/26/16

2016-10-26T16:20:58+00:00

WOD 10/26/16 WOD A) 10min AMRAP *Double-unders 10 Pull-ups Movements with an * will increase by 5 every round 2min Rest WOD B) 8min AMRAP 10 100 Sprints

WOD 10/26/162016-10-26T16:20:58+00:00

WOD 10/25/16

2016-10-25T05:55:25+00:00

  WOD 10/25/16 Olympic Lifting: Work up to a "Heavy" Clean and Jerk Conditioning 4 Rounds of: 15 Sit-ups 10 Weighted Walking Lunges 15 Push-ups 10 Weighted Walking Lunges

WOD 10/25/162016-10-25T05:55:25+00:00

WOD 10/24/16 Hero WOD “Wittman”

2016-10-24T15:42:21+00:00

WOD 10/24/16 Hero WOD "Wittman" 7 Rounds for time of: 15 Kettlebell swings (53/35) 15 Power clean (95/65) 15 Box jumps (24/20)

WOD 10/24/16 Hero WOD “Wittman”2016-10-24T15:42:21+00:00

WOD 10/20/16

2016-10-20T06:03:36+00:00

WOD 10/20/16 Strength: Deadlift 5x3 @80% Conditioning: 4 Rounds of 400m Row 40 Wall Ball Shots (20/14)

WOD 10/20/162016-10-20T06:03:36+00:00

WOD 10/19/16

2016-10-19T06:17:01+00:00

WOD 10/19/16 5 Rounds for Time of: 200m Run 10 Shoulder to Overhead (1/2 Body Weight) 7 Chest to Bar 10 Front Squats (1/2 Body Weight)

WOD 10/19/162016-10-19T06:17:01+00:00

WOD 10/18/16

2016-10-18T06:18:18+00:00

WOD 10/18/16 Strength: Work up to a Heavy Clean Then 8x1 @70% Conditioning: 3 Rounds of: 20 Weighted Step-ups 20 Kettlebell Swings

WOD 10/18/162016-10-18T06:18:18+00:00

WOD 10/17/16 “Fight Gone Bad”

2016-10-17T06:45:52+00:00

WOD 10/17/16 "Fight Gone Bad" 3 Rounds, For Total Reps in 17 minutes 1 Minute Wall Balls (20/14 lbs) 1 Minute Sumo Deadlift High-Pulls (75/55 lbs) 1 Minute Box Jumps (20 in) 1 Minute Push Press (75/55 lbs) 1 Minute Row (1 Calorie = 1 Rep) 1 Minute Rest Perform 1 minute of work at [...]

WOD 10/17/16 “Fight Gone Bad”2016-10-17T06:45:52+00:00

WOD 10/14/16

2016-10-14T06:19:26+00:00

  WOD 10/14/16 Strength: Work up to a heavy Power Snatch Conditioning: 3 Rounds 15 Lateral Bar Burpees 15 Power snatch 115/75

WOD 10/14/162016-10-14T06:19:26+00:00

WOD 10/13/16

2016-10-13T06:06:39+00:00

WOD 10/13/16 Strength: Deadlift 5x4 @75% Conditioning: 4 Rounds 400m Run 40 Push-press

WOD 10/13/162016-10-13T06:06:39+00:00