Strength: Competition: LB Back Squat Squat 6×3 75% L2: Squat 5×5 70-75% L1: Back Squat 3×5 (add 5-10 pounds) Conditioning: All Levels 10x100m Sprint 1 Minute recovery from slowest runner What kind of hungry are you?
WOD 10/14/13
Weightlifting: Competition: 5×2 Dead Hang Squat Snatch (med) 4x1Squat Snatch (heavy) L2 & L1: 7×3 Hang Power Snatch (light) Conditioning: Competition: AMRAP 3: 3x Muscle-ups 5x OH Squats (135#/95#) Rest 2 Minutes AMRAP 4: 3x Push Press (135#/95#) 5x T2B L2: AMRAP 3: 3x C2B 5x OH Squats (95#/65#) Rest 2 Minutes AMRAP 4: 3x Push Press (95#/65#) 5x …
WOD 10/11/13
Workout 12.1 All Levels AMRAP 7: Burpees
WOD 10/10/13
Competition: 21-15-9 Bodyweight bench press/.5 BW Bench press C2B L2: 21-15-9 Bodyweight bench press/.5 BW bench press Pull-ups L1: 21-15-9 Push-ups Ring Rows *15 Minute Cap Apply these tips for a better bench press
WOD 10/09/13
Strength: All Levels: Strict Press 5×5 (add 2.5 Pounds) Conditioning: All Levels 2 rounds of: 800m Sprint 3 min recovery 400m Sprint 2 min recovery 200m Sprint 1 min recovery
WOD 10/08/13
Weightlifting: All Levels: Snatch Balance: 7×3 Light load Conditioning: Competition: 21 KB Swings (2p/1.5p) 21 T2B 21 Double Unders 18 KB Swings (2p/1.5p) 18 T2B 18 Double Unders 15 KB Swings (2p/1.5p) 15 T2B 15 Double Unders L2: 21 KB Swings (1.5p/1p) 21 T2B 21 Double Unders 18 KB Swings (1.5p/1p) 18 T2B 18 Double Unders 15 KB Swings (1.5p/1p) …
WOD 10/07/13
Weightlifting: Competition & L2: Front Squat 3×8 @ 50% 1rm of BS L1: Back Squat 3×5 (add 5-10 pounds) Conditioning: Competition: 8 rounds for time 5x wall balls (20#/14#) 5x front squats (155#/115#) 5x burpees L2: 8 rounds for time 5x wall balls (20#/14#) 5x front squats (135#/95#) 5x burpees L1: 8 rounds for time 5x wall balls (20#/14#) 5x …
WOD 10/04/13
Strength: All Levels: Deadlift 5×5 (add 10 pounds) Conditioning: Skills Day 10 minutes of: Competition & L2: Paralette and Kipping HSPU work L1: Handstand holds 10 minutes of: All Levels: Freestanding hand-stand hold Hand-stand walk practice
WOD 10/3/13
Weightlifting: Competition: Squat Heavy Single, 5×1 90% L2: MEx1 L1: OH Squat Skill work Conditioning: Competition: 7 Rounds of: 5x Pistols L-Leg 5x Pistols R-Leg 5x Renegade Man Makers (40#/20#) L2: 7 Rounds of: 10x Jump Squats 5x Renegade Man Makers (40#/20#) L1: 7 Rounds of: 10x Air Squats 5x Burpees Breaking down the Pistol
WOD 10/02/13
Strength: All Levels: Strict Press 5×5 (add 2.5 Pounds) Conditioning: Competition & L2: 4 Rounds: 50x Double-unders 8x KB Floor press-L (24kg/16kg) 8x KB Floor press-R (24kg/16kg) 50x Sit-ups L1: 4 Rounds: 20x Double-unders 8x KB Floor press-L (16kg/8kg) 8x KB Floor press-R (16kg/8kg) 20x Sit-ups Press got you down? Check this out.