Month: October 2018

WOD 10/30/18

STRENGTH Hang Power Snatch Review Rep Scheme: 10 reps empty bar 8 reps with added weight 6 reps with added weight 3 reps with added weight GOAL: 3 heavy-ish reps WOD 18 min cap 8 rounds: 10 hang power snatch (65/35) 20 double unders (40 singles) 10 lunges (in place) (5 each leg)

WOD 10/29/18

STRENGTH Deadlift Review 10 reps empty bar 7 reps with weight 5 reps with weight 3 reps with weight 1 rep with weight GOAL: reach heavy-ish 1 rep WOD AMRAP 18 min 6 burpees 9 toes-to-bar (or hanging knee raises) 12 deadlifts (30% of heavy rep from strength portion) 15 air squats  

WOD 10/27/18

STRENGTH Front Squat Rep Scheme: 10 reps with empty bar 8 reps with added weight 6 reps with added weight 4 reps with added weight 1 rep with added weight GOAL: 1 Rep Max WOD AMRAP 18 min: 15 wall balls 20 kb swings 12 cal row 50 jump rope

WOD 10/26/18

STRENGTH Strict Press / Push Press Review Push Press Rep Scheme: 10 reps empty bar 8 reps with added weight 6 reps with added weight 4 reps with added weight 2 reps with added weight 1 rep with added weight GOAL : 1 Rep Max   WOD AMRAP 18 min 15 Push Press (empty bar) …
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WOD 10/25/18

STRENGTH Back Squat 10 reps empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 1 rep with added weight GOAL : Heavy 1 Rep (athletes can attempt finding new 1RM if they desire) (15 min cap)   WOD 21-18-15-12-9-6 Box Jumps Air Squats Sit Ups (20 minute …
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