WOD for 10/31/17

A. HSPU 2 Rounds: – 5 HSPU (55% of Max UB Strict HSPU) – 4 HSPU (45% of Max UB Strict HSPU) – 3 HSPU (35% of Max UB Strict HSPU) *Rest as little as needed between unbroken sets, and rest 2:00 between rounds B. For Time: (1 Rd of Kelly, 2 Rds of Helen, … Continue reading “WOD for 10/31/17”


Workout for 10/30/17

A. EMOM 12 Minute 1 – 1 Rep @ 74 (81)% Minute 2 – 1 Rep @ 79 (86)% Minute 3 – 1 Rep @ 84 (91)% Minute 4 – Rest B. Back Squat (Every 90 seconds for 9 minutes) 2 Rounds: – 5 Reps @ 80 (82)% – 3 Reps @ 84 (86)% – … Continue reading “Workout for 10/30/17”


WOD for 10/27/17

A. EMOM 7 – 3 Deadlifts **Build each set B. 4 Rounds For Time: – 21 Deadlifts (135/95) (KB Deadlift (72/53)) – 15 Box Jump Overs (24/20) – 9 Push Jerks (135/95) (DB Push Jerks (70/50)) C. Midline Accumulate 4:00 D-Ball or Odd Object Hold (Heavy Sandbag, Atlas Stone, etc) Additional Conditioning: 1. On the … Continue reading “WOD for 10/27/17”


WOD for 10/26/17

A. 2 Rounds: – 2 Minutes at each station (AMRAP) with 30 sec break between stations: Station 1 – 10 Box Jump (24/20), 5 Pull Ups Station 2 – 10 Burpees, 5 KBS (53/35) Station 3 – 10 Cal row or bike, 5 Wall balls (20/14) B. AMRAP 15: Teams of 2: – 3 Wall … Continue reading “WOD for 10/26/17”


WOD for 10/25/17

A. Barbell Cycling 2 Rounds: – 10 Power Cleans (185/135)(205/145) – 10 Front Squats (185/135)(205/145) – 10 Push Jerks (185/135)(205/145) **Rest 2:00 between rounds** B. 2 Rounds: – 400m Run – 21/15 Calorie Bike (or row) – 12 Squat Cleans (135/95)(155/105) C. If Time allows – Odd Object Training 2 Rounds For Time: – 200m … Continue reading “WOD for 10/25/17”


WOD for 10/24/17

A. HSPU 2 Rounds: – 5 HSPU (50% of Max UB Strict HSPU) – 4 HSPU (40% of Max UB Strict HSPU) – 3 HSPU (30% of Max UB Strict HSPU) *Rest as little as needed between unbroken sets and rest 2:00 between rounds B. AMRAP 4: – 27/20 Calorie Row or Bike – 27 … Continue reading “WOD for 10/24/17”


WOD for 10/23/17

A. Power Snatch (15 Minutes) – 3 Reps @ 50% – 3 Reps @ 55% – 2 Reps @ 60% – 2 Reps @ 65% – 1 Rep @ 70% – 1 Rep @ 75% then – 5×1 to build to a heavy single B. Back Squat 2 Rounds: (every 2 minutes for 12 minutes) … Continue reading “WOD for 10/23/17”


WOD for 10/20/17

A. EMOM 10 – 1 Split Jerk (build to heavy single) B. 3 Rounds for time: – 75 Double Unders (100) – 50 Air Squats – 15 Power Cleans (135/95)(165/110) Additional Conditioning: 1. Front Squat 6 Sets of 2: Sets 1 & 2 – 80% Sets 3 & 4 – 85% Sets 5 & 6 … Continue reading “WOD for 10/20/17”


WOD for 10/19/17

A. EMOM 12: Min 1 – 10/8 Cal Bike Min 2 – 2 Tire Flips (heavy) Min 3 – 10 Weighted Sit up or GHD Min 4 – 4 Stone 2 shoulder (115/95 or 70) B. AMRAP 15: – 200 Meter Run – 2 Rope Climbs Today’s workout is dedicated to improving technique and efficiency … Continue reading “WOD for 10/19/17”


WOD for 10/18/17

A. Barbell Cycling – AMRAP :20s – Squat Cleans (135/85)(185/135) *Rest :40s – AMRAP :40s – Squat Cleans (155/110)(225/155) *Rest 1:20 – AMRAP 1:00 – Squat Cleans (185/135)(245/165) *Rest 1:20 – AMRAP :40s – Squat Cleans (155/110)(225/155) *Rest :40s – AMRAP :20s – Squat Cleans (135/85)(185/135) B. AMRAP 3 – 21 Overhead Squats (95/65)(135/95) – … Continue reading “WOD for 10/18/17”

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