2014 10 04
A.
15 minutes to work to a heavy single Overhead Squat
B.
8 minute amrap
3 Overhead Squats 95/65
3 Chest to Bar Pull Ups
6,6,9,9,12,12....continue up the ladder as long as you are able in the time remaining
Note:
If you have issues with your overhead position, you will front squat for today's strength and workout. For the strength, you may pull from the rack, for the workout, you must pull from the floor
A) clean pull + clean - 2.2.2.1.1.1
B) back squat - 5x3@80% of 1RM
C) 6 rounds
6 DB bent over rows
6 DB push press
6 DB lunges
2014 10 04
A.
17 minute amrap
15 Back Squats 135/95
20 Deadlifts 135/95
25 Box Jump Overs 24/20
30 Shoulder Taps L/R = 1
25 Kettlebell Swings 55/35 *American
20 Bar Facing Burpees
15 Front Squats 135/95
***CHANGE WEIGHT***
15 Back Squats 185/125
20 Deadlifts 185/125
25 Box Jump Overs 24/20
30 Shoulder Taps L/R = 1
25 Kettlebell Swings 55/35 *American
20 Bar Facing Burpees
15 Front Squats 185/125
Notes:
Weight is pulled from the floor
If you cannot change the weight to a heavier weight, you will remain at the same weight
2014 10 03
5 Things you can do to improve sleep quality
A.
Team Workout
4 Rounds
Farmers Walk 30yd out and Back
15 Cal Row
10 Dynamic Push Ups
*Note: Farmers walks are, heavy. Like real heavy.
[wod]
2014 10 02
2014 10 02
A) Push press + jerk - start at 60% of your 1RM jerk and work up by 5% until form breaks down
B) heaving snatch balance - work up to heavy single, stabilize in bottom before standing up!
C) 8 rounds, :40 on, :20 off
4 deadlifts @ 65% of 1RM
max mountain climbers with remaining time
2014 10 01
Anyone interested in testing some stuff out for us?
A.
15-20min of Snatch practice
B.
3x12 Back Rack Lunges AHAP
C.
2x400m Max Effort Run
Rest 5 minutes between sets
Notes:
These are meant to be all out sprints
[wod date="2014-10-2" sections="pre,main" tracks="1" activity_length="6" leaderboard_length="3" days="1"]
2014 10 01