WOD

WOD 11/5/18

STRENGTH Bench Press 10 reps empty bar 7 reps with weight 5 reps with weight 3 reps with weight GOAL : heavy 3 reps   WOD teams of 2 (athletes divide work however they want, except on rower) 2000m row (athletes switch every 250m) 70 KB Swing 70 Box Jump 70 Goblet...

WOD 11/3/18

STRENGTH Thruster Review 10 reps with empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 3 reps with added weifht GOAL: heavy 3 reps   WOD teams of 2 2000M row (athletes switch every 250) 100 thrusters (athletes can divide them...

WOD 11/2/18

STRENGTH Hang Power Cleans "HANG" means that barbell begins at hip "POWER" means that athlete receives bar in a QUARTER SQUAT Rep Scheme: 8 reps empty bar 6 reps with added weight 4 reps with added weight 3 reps with added weight 3 reps with added weight GOAL: heavy 3...

WOD 11/1/18

STRENGTH Front Squat Review 10 reps with empty bar 7 reps with weight 5 reps with weight 5 reps with weight 5 reps with weight GOAL : heavy set of 5 unbroken front squats   WOD For Time: 150 Front Squats (75/55) 3 burpees at the top of each minute athlete cannot...

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)...

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...

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...

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...

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...

WOD 10/24/18

STRENGTH Deadlift Review 10 reps w/ empty bar 7 reps w/ added weight 5 reps w/ added weight 3 reps w/ added weight 1 rep w/ added weight GOAL: 1RM   WOD 21-15-9 deadlift wall ball sit up

WOD 10/23/18

STRENGTH Thruster Review 10 reps empty bar 7 reps with added weight 5 reps with added weight 5 reps with added weight GOAL: 5 consecutive (good form) reps   WOD Open Workout 17.5 10 rounds: 9 thrusters (M 95/ F 65) 35 double unders scale thruster weight if...

WOD 10/22/18

STRENGTH HANG POWER CLEAN REVIEW note 1: HANG dictates that your rep starts from the "hang position" (bar at mid-thigh) note 2: POWER dictates that after "flipping the bar" you catch it in a quarter squat Rep Scheme: 10 reps empty bar 7 reps with weight 5 reps with...

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