Thursday 10/9/14
1. For time 50 push ups 30 back rack lunges 65/45 40 push ups 20 lunges 95/65 30 pushups 10 lunges 115/85
October 2014
Comp WOD 10/8
1.Snatch pull + hang snatch 4×2+1 2. 8x 75m sprints 1:30 rest between sets 3.Front squat 3×5 across 4. Clean and jerk 7×1
Wednesday 10/8/14
1.Snatch pull + hang snatch 4×2+1 2. 8x 75m sprints 1:30 rest between sets
Dynamic Duo
Just want to give a huge shout out to Rayne and Neil for their outstanding perseverance. They graduated foundations in May, Rayne could only do a few pullps unassisted and Neil got 20 on his final day. Today after the WOD Rayne did 10 kipping pullups and Neil got 40! Congratulations on that huge pr. …
Comp WOD 10/7
1. Push press 5-5-3-3 +1 Drop to 70% of the last 3 and max reps 2. 12 Min to complete ; 4 rounds 250m row 15 kb swings 53/35 15 box jumps 24/20 With remaining time max rep double unders 3. Pull up test… Max number of kipping unbroken pull-ups 4. 6×5 Unbroken C2B 1 …
Tuesday 10/7/14
1. Push press 5-5-3-3 +1 Drop to 70% of the last 3 and max reps 2. 12 Min to complete ; 4 rounds 250m row 15 kb swings 53/35 15 box jumps 24/20 With remaining time max rep double unders
Comp Wod 10/6
1.3×5 Back squats. Hold heaviest across 2. 5RFT 10 power cleans 135/95 10 burpees 3. Snatch 7×1 4. Clean pull to hang clean 4×2+1
Monday 10/6/14
1.3×5 Back squats. Hold heaviest across 2. 5RFT 10 power cleans 135/95 10 burpees
Saturday 10/4/2014
In teams of 3 20 min amrap 400m run 5 rope climbs 30 power snatches 75/55 50 thrusters Athlete 1. Starts with run,while 2 and 3 begin on the round. Only one works at a time. When athlete 1 is back from run, athlete 2 runs while 1 and 3 continue rounds. Etc….
Friday 10/3/14
1. Front Squats 5×7 across 2.”Elizabeth” 21-15-9 Cleans 135/95 ring dips
