WOD

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 bar)...

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...

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...

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 necessary...

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...

WOD 10/20/18

STRENGTH Back Squat Review 20 reps empty bar 20 reps @ 20% of 1RM 20 reps with added weight 20 reps with added weight (final attempt) GOAL : Find New 20 Rep Max   WOD EMOM 20 Min minute 1: 15/12 cal row minute 2: 20 kb swing minute 3: 25 sit ups minute 4: 30 air...

WOD 10/19/18

STRENGTH Push Press Review 10 reps with empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 1 rep with added weight (goal: heavy-ish 1 rep) not a max out day   WOD Teams of 2 AMRAP 20 min: 20 push press (M 45 / F 35) 20 burpees 20 wall...

WOD 10/18/19

STRENGTH Hang POWER Clean Review Rep Scheme: 5 reps empty bar 5 reps with light weight 5 reps with added weight 3 reps with added weight 3 reps with added weight 3 reps with added weight GOAL : heavy-ish 3 (bar does not touch floor) WOD 21 minute EMOM: (EMOM - every...

WOD 10/17/18

STRENGTH Back Squat 10 reps empty bar 7 reps with light weight 5 reps with added weight 3 reps with added weight 1 rep with heavy weight GOAL: One Rep Max Back Squat   WOD AMRAP 18 min 5 Cal Row 10 Box Jump 15 Wall Ball 20 Sit Up 25 Jump...

WOD 10/16/18

STRENGTH Deadlift Review Rep Scheme: 15 reps empty bar 10 reps with light weight 8 reps with added weight 5 reps with added weight 3 reps with heavy-ish weight GOAL: moderately heavy set of 3 WOD On an 18 minute timer, complete the following: teams of 3 (1 person at...

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