WODS & NEWS

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FRIDAY 10.20.17

Back Squat
3-3-3-3-3

Up Hill
5 Rounds for Time
9 Over the Box Jumps 24/20
10 Deadlift 225/155
11 Wall Balls 20/14

COMPETITOR
1. Deadlift
On the Minute x 7
3 Deadlifts
Build each set

2. 5 rounds for time:
9 Over the Box Jumps 24/20
10 Deadlifts 225/155
11 Wall BallS 20/14

3.On the 2:00 x 5 (10 Minutes)
25/18 Calorie Row
Any time remaining in interval: Max Wallballs (20/14)

WEIGHTLIFTING (more…)

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THURSDAY 10.19.17

10:00 Clock
Power Clean
Heavy 1 Rep Max

Hangman
3 Rounds:
60 Double-Unders
30 Hang Power Cleans 96/65
15 Lateral Burpees over bar

COMPETITOR
10:00 Clock
Power Clean
Heavy 1 Rep Max

Hangman
3 Rounds:
60 Double-Unders
30 Hang Power Cleans 115/80
15 Lateral Burpees over bar

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WEDNESDAY

“Playground”
1 Mile Run
21 Kettlebell Swings 53/35
21 Goblet Squats 53/35
800 Meter Run
15Kettlebell Swings 53/35
15 Goblet Squats 53/35
400 Meter Run
9 Kettlebell Swings 53/35
9 Goblet Squats 53/35

COMPETITOR
1. “Playground”
1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

2. Barbell Cycling
2 Rounds:
10 Power Cleans (185/135)
10 Front Squats (185/135)
10 Push Jerks (185/135)
Rest 2:00

3. Double Under Practice
AMRAP 2:
Double Unders

WEIGHTLIFTING (more…)

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Monday 10.16.17

FOR LOAD
EMOM 10
3 Power Snatch

AMRAP 12:00
12 Dumbbell Snatches (alt arms) 50/35
12 Wall Ball Shots 20/14
12 Toes to Bar

Competitor
1. EMOM 10
3 Power Snatch

2.
AMRAP 12:00
12 Dumbbell Snatches (alt arms) 50/35
12 Wall Ball Shots 20/14
12 Toes to Bar

3. Back Squat
2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats

Ring muscle ups
3 rounds for reps

WEIGHTLIFTING (more…)

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FRIDAY 10.13.17

Strict Press
1-1-1-1-1

Spare Tire
5 Rounds For Time
7 Squat Cleans 155/105
14 Kettlebell Swings 53/35

COMPETITOR
1. 5 Rounds For time
7 Squat Cleans 155/105
14 Kettlebell Swings 53/35

2. Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk

3. Front Squat
On the Minute x 10
Build to a Heavy Front Squat

weightlifting (more…)

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THURSDAY 10.12.17

Warm Up
500 M. Row
3 Rounds
3-5 Strict Pull Ups
7 Push Ups
9 Wall Squats (PVC)
15 Sit Ups

Hold it Up
20:00 Clock
2 Rounds For Time
30 Cal Row
30 Toes to Bar
30 OH Squats 95/65
Time Remaining
Find 1 Rep Max Hang Snatch

Competitor
20:00 Clock
2 Rounds for Time
40 Cal Row
40 Toes to Bar
40 OH Squats 95/65
Time Remaining
Find 1 Rep Max Hang Snatch

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WEDNESDAY 10.11.17

Warm UJp
Mobility
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)

2 Rounds:
200 Meter Light Jog or Row
5-4-3-2-1
Spiderman and Reach, each leg
Walkouts
10 AbMat Sit-Ups
Barbell Warmup (empty barbell) – Video 5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mind Eraser
AMRAP 20:
7 Power Cleans (115/80)
7 Burpees
200 Meter Run
COMPETITOR
1. TBA
2. 7 Power Cleans (135/95)
7 Burpees
200 Meter Run

WEIGHTLIFTING
Clean + Jerk
80% 4(1+1)

Clean Pull
3×3 -choose weight-

Back Squat
80% 3×3

POWERLIFTING
Seated Press
5-5-5 choose load

Circuit Work
Banded Pull Down
10-10-10
Man Maker
10-10-10 Alternating
Hanging leg raises
10-10-10

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TUESDAY 10.10.17

Bench Press
3-3-3-3-3

Light Weight
5 Rounds For time
7 Toes to Bar
14 Double Unders
7 Box Jumps 24/20
14 Steps Walking Lunge

COMPETITOR
1. TBA

2. 5 Rounds For time
7 Toes to Bar
14 Double Unders
7 Box Jumps 24/20
14 Steps Walking Lunge

WEIGHTLIFTING (more…)

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