Month: October 2016

WOD – 11-1-16

WARM-UP Amrap 8 :30 ring plank 10 supermans 20 hollow rocks STRENGTH Bench press build to 3rm close grip w a 30×1 tempo WOD 21-15-9 Ring Dip (pushups) C2b Pullups (strict band pullup)

WOD – 10-31-16

WARM-UP 3 Rounds :30 singles 10 ring rows (:3 pause at chest) :30 doubles 10 Wallballs (light) – hip mobility + shoulder mobility STRENGTH Build to a 1rm squat clean + push jerk + split jerk WOD 5 rounds 5 squat cleans UB (Heavy but must be UB) 50 Doubles 15 Wallballs (20/14)

WOD – 10-30-16

WARM-UP 400m run rest 1 min 200m run review movements SUNDAY SWOLE SESSION 4 Sets 15 double tricep kickbacks 10 Goodmornings 31×1 tempo 25 hollow rocks POWER WOD 4 sets each for time 200m run sprint 12 burpees 14 kb swings * rest 2 min after each set

WOD – 10-29-16

  WARM-UP team 1k row switch every 250m – mod pace review workout and standards PARTNER WOD Split anyway you want 1000m row 100 box jumps 800m row 80 push press 115/75 600m row 60 pull-ups 400m row 40 thrusters 115/75 200m row 20 pull-ups

WOD – 10-28-16

WARM-UP 400m run :15 HS hold 10 air squats 10 lunges – shoulder/hip/lat mobility – review and drill pistol progression – review and drill power snatch STRENGTH Build to a 1rm power snatch WOD 5 rounds for total time 2 snatches @80% of days max 5 Hspu 10 Pistols 15 Pullups rest :90 after each rd

WOD – 10-27-16

WARM-UP COACHES CHOICE STRENGTH 4 SETS 5 Back squats 20 Banded Pull Aparts *first set of back squats heavier than 10rm back squat from last week *increasing weight each set WOD “Death by cal row” min 1 = 1 cal min 2 = 2 cal ….ETC * don’t make it to 15/12 cals = rest …

WOD – 10-27-16 Read More »

WOD – 10-26-16

  WARM-UP 200m run 10 air squats 10 goblet squats 10 walking lunges 10 box jump step down 10 russian KB swings WOD 15 min amrap @80% 20 OH BB lunges 15 Russian KB swings 10 pronated grip chinups rest 6 min 15 min amrap @80% 20 BJSD 15 Goblet Squats 200m run

WOD – 10-25-16

  WARM-UP 400m run 10 bottom half pushups 8 top half pushups 6 Diamond  pushups – shoulder and chest mobility STRENGTH Close Grip Bench press build to 5rm close grip w a 30×1 tempo WOD 3×3 min amrap w 2 min rest 8 Clapping pushups 6 t2b 4 burpees

WOD – 10-24-16

WARM-UP 1 min singles REST :30 1 min Doubles – shoulder – hip – calves   STRENGTH Build to a 1rm squat clean and split jerk WOD 10 rounds 30 doubles 2 squat cleans (225/145)

WOD – 10-23-16

WARM-UP 500m row 400m run review and drill movements SWOLE CITY 4 Sets 10 barbell tricep extensions 10 Pendlay Rows 20 weighted situps – REST :90 WOD 500M  row 400m run rest 3 min x 3 sets  

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