Oct 14

Posted in 2017 on October 13, 2017 by Andy

WOD: (Teams of 2)
For Time:
50 Synchronized Wall Ball (20/14)
30 Cleans (135/95) (115/75) (95/65) (75/55)
50 Synchronized Wall Ball
20 Cleans (185/125) (135/95) (115/75) (95/65)
50 Synchronized Wall Ball
10 Cleans (225/155) (155/105) (135/95) (115/75)

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Oct 13

Posted in 2017 on October 12, 2017 by Andy

SKILL:
EMOM 8
ODD: 8 HSPU
EVEN: 20 V-UPS
*Sub. Box Piked HSPU accordingly. If easy add a 2″ deficit.

LIFT:
Snatch Clusters
8 Rounds
:20 Sec. On / :10 Sec. Off
5 Power Snatches (75/55) (65/45) (55/35) (45/25)
*2 Sets w/ a 2 Min. Break between each.
**Treat like a Tabata.
***Work on BB cycline technique and speed.

WOD:
“INTERVAL 17.2”
E3MOM… Until Failure
25 T2B
3 Squat Snatch (185/125) or 70% of 1RM
*Add 10 lbs. each round.
**Score = Rounds + Reps completed.

Oct 12

Posted in 2017 on October 11, 2017 by Andy

WOD:
“TEAM O2”
4 Rounds
1K Row
800 M. Run
75 KBS (70/53) (53/44) (44/35) (35/26)
*Teams of 2
**Break up Row and KBS anyway you want. Run must be together.

Oct 11

Posted in 2017 on October 10, 2017 by Andy

SKILL:
3 Rounds (At a walking Pace)
8 Meadows Row
8 Clean Grip OHS
1:20 Min. Plank

LIFT:
Dead Lift
7 x 1
*Build to 80% of your 1RM

WOD:
“DEAD CINDY”
AMRAP 13
3 Dead Lifts (315/205) (275/185) or 70% of 1RM
1 Round of CINDY…ISH:
5 Box Jump Overs (30/24) (24/20) (20/12)
10 Pull Ups
15 Air Squats

Oct 10

Posted in 2017 on October 9, 2017 by Andy

SKILL:
EMOM 10
2 Muscle Ups
or
6 Ring Rows w/ Feet on Box

LIFT:
Clean
7 x 1
*Build to 90% of your 1RM

WOD:
“STRATOS”
3-6-9-6-3
Power Clean (205/135) (185/125) (165/110) (155/105)
Front Squat
Ring Muscle Ups
*Sub. Ring Dips x2 for Muscle Ups accordingly.

Oct 9

Posted in 2017 on October 8, 2017 by Andy

SKILL:
EMOM 9
MIN. 1 = 5 Strict Weighted C2B Pull Ups
MIN. 2 = 5 Strict Weighted Ring Dips
MIN. 3 = Max Effort L Sit Hold

LIFT:
Front Squat
EMOM 10
MIN. 1-4 = 3 @ 65%
MIN. 5-7 = 3 @ 70%
MIN. 8-10= 3 @ 75%

WOD:
“INTERVAL 17.1”
E3MOM… 5 ROUNDS
30 Double Unders
25 S2O (75/55) (65/45) (55/35) (45/25)
15 Bar Facing Burpees
At the 15 Min. Mark.
3 Rounds (6 Min. Cap)
30 Double Unders
25 S2O
15 Bar Facing Burpees
*Score = time for the 3 rounds. If capped note the total reps completed.
**Sub. 60 Singles accordingly.

Oct 7

Posted in 2017 on October 6, 2017 by Andy

SKILL / LIFT:
Warm up WOD movements

WOD: (Teams of 2)
For Time: (18 Min. Cap)
800 M. Team Run
40 Squat Cleans (135/95) (115/75) (95/65) (75/55)
40 Pull Ups
600 M. Run
30 Squat Cleans (165/115) (135/95) (115/75) (95/65)
30 C2B Pull Ups
400 M. Run
20 Squat Cleans (185/125) (155/105) (135/95) (115/75)
20 Bar MU
*Sub. Bar MU for another set of C2B Pull Ups.

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