COMP WOD 10/15
1. 5×2+1 Snatch pulls to snatch 2. OTMx8 1 C&J 3.Front squats 4×4 heaviest possible 4.5RFT 400m run 15 deadlifts 185/135 15 pushups
October 2014
Wednesday 10/15/14
1. Front squats 4×4 heaviest possible 2.5RFT 400m run 15 deadlifts 185/135 15 pushups
COMP WOD 10/14
1. Strict presses 3×5 heaviest possible across 2. EMOM x25 min odd: 15 calorie row even: 15 burpees 3.6×6 unbroken c2b :50 second rest 4. EMOM x 12 odd: GHDSU Even: pistols you choose rep scheme that is sustainable
Tuesday 10/14/14
1. Strict presses 3×5 heaviest possible across 2. EMOM x25 min odd: 15 calorie row even: 15 burpees
Comp WOD Monday 10/13/2014
1. snatch otm x 8×1 2. clean pull to hang clean 5×2+1 3. Back Squat 4×4 heaviest possible 4.7 minute amrap 7thursters 95/65 7 pull ups Rest 2 minutes 7 minute amarap 7 overhead squats 95/65 7 ttb Rest 2 minutes 2 minute amrap Wall ball 20/14 Scoring total reps
Monday 10/13/2014
We are open all regular classes! 1. Clean pull to hang clean 5×2+1thursters 95/65 2. 7 minute amrap 7 thrusters 95/65 7 pull ups Rest 2 minutes 7 minute amarap 7 overhead squats 95/65 7 ttb Rest 2 minutes 2 minute amrap Wall ball 20/14 Scoring total reps
Saturday 10/11/14
1.OPEN 14.4 14 min AMRAP 60 calorie row 50 TTB 40 WB 20/14 30 cleans 135/95 20 Muscle ups Competitors 2. Work up to a 5rm back squat
Comp WOD 10/10
1. CRAZY 8’s 3 rft 800m run 8 snatches 95/65 8 C2B ( if you can do bar muscle ups then 8 bar muscle ups ) 2.Snatch 5×2 3. Clean pull+ hang clean 5×1+1 4. 3 sets strict HSPU Followed by 3 kipping. Stay on the wall for all sets 5. 6×6 C2B pullups unbroken
Friday 10/10/14
1. CRAZY 8’s 3 rft 800m run 8 snatches 95/65 8 C2B ( if you can do bar muscle ups then 8 bar muscle ups )
Comp WOD 10/9
Active recovery Light run/row/bike 30-60 min Mobility
