WOD

WOD 10/19/19

Pull-Up Practice   WOD: “Cindy” AMRAP 20 Min: 5 Pull Up 10 Push Up 15 Sit Up

WOD 10/17/19

Strength: Power Clean: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 rep (added weight) 1 rep (added weight) 1 rep (added weight) GOAL: Heavy 3 Rep   WOD: 21-18-15-12-9 Power Clean (75/45) Wall Ball (20/14) Sit...

WOD 10/16/19

Strength: Strict Press: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: AMRAP 16: 12 Box Jumps 12 Wall Balls 12 KB Swings

WOD 10/15/19

Strength: Thruster: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: FOR TIME: 20 min cap 25 Double Unders (50 singles) 100 Air Squats 25 Hand Release Push Ups...

WOD 10/14/19

Strength: Front Squat: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: AMRAP 18: 10 Goblet Squats 10 Wall Balls 10 Pull Ups

WOD 10/13/19

Strength: Push Press: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: AMRAP 16: 8 DB Push Press (per arm) (35/20) 8 Weighted Lunge (with DB) 8...

WOD 10/12/19

Strength: Back Squat 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: AMRA 18: 10 Air Squats 10 Toes To Bar 25 Double Unders

WOD 10/11/19

Strength: 1 Power Clean + 1 Jerk   WOD: OPEN WORKOUT 20.1 15 Min Cap 8 Ground to Overhead (athlete can either snatch or clean and jerk)  10 bar facing burpees

WOD 10/10/19

Strength: Power Clean 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: Open Workout 11.5 5 Power Cleans (145/105) 10 Toes To Bar 15 Wall...

WOD 10/9/19

Strength: Power Snatch: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: Open Workout 14.1 AMRAP 10 30 Double Unders 10 Power Snatches...

WOD 10/8/19

Strength: Back Squat: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: OPEN WORKOUT 19.1 AMRAP 15: 19 Wall Balls 19 Cal Row

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