October 2017

Wednesday 11.1.17   Strength Hookgrip Deadlifts 3 x 3 @ 60% 2 x 3 @ 75% 1 x 6 @ 82% 4 x 1 @ 89%   WOD 5 Rds. – 3 Cleans (185/135) – 7 Strict HSPU – 11 TTB – 1 Min Rest   Competitors Clean Complex 1 Clean Pull + 2 Hang […]

Tuesday 10.31.17   Happy Halloween!   WOD AMRAP (21) 20 Cal Row 15 KB Swing (53/35) 10 Pikes 5 Bar Muscle-Up   WOD 2 Tabata Plank   Competitors Clean Complex 1 Clean Pull + 1 Squat Clean + 1 Hang Squat Clean 5 x (1+1+1) @ 70%

Monday 10.30.17   Strength Deadlifts w/ 2 sec. Pause at Knees on the way DOWN 3 x 6 @ 65%   WOD “Oh Billy” 100 Push-Ups for time 60′ Suicide every time you break   Competitors Jerk Complex 2 Push Jerk + 2 Split Jerk 5 x (2+2) @ 70%   Back Squat 5 x

Friday 10.27.17   Strength 1 RM Front Squat!!!   WOD 21-15-9 Pull-Ups GHDSU   Competitors C & J Complex 1 Squat Clean + 1 Power Jerk + 1 Split Jerk 5 x (1+1+1) @ 70%

Thursday 10.26.17   Mobility Galore   EMOM(10) 1 Squat Snatch + 1 OHS   rest 2 Min   EMOM (10) Odd = 8 Snatch Grip Deadlift @ previous EMOM max Even = 10 Kb Swing (53/35) + 5 max height box jump   Competitors Snatch Complex 1 Snatch Balance + 1 OHS 5 x (1+1)

Wednesday 10.25.17 Strength Pause Back Squat 2 x 4 @ 70% 2 x 2 @ 79% 1 x 1 @85%   WOD 1 “Complex Shmomplex” 4 Rds. to find max 1 Power Clean + 1 Hang Power Clean + 3 Front Squats + 1 Split Jerk   WOD 2 100 Cal for time   Competitor

Tuesday 10.24.17 Strength Deadlift 2 x 8 @ 65% 3 x 2 @ 71% 1 x 2 @ 80% 1 x 1 @ 84% w/ Max Effort Hold at top   WOD “FIGHT GONE BAD” 3 Rds. 1 Min Wall Balls (20/14) 1 Min Sumo Deadlift High Pull (75/55) 1 Min Box Jumps (24/20) 1

Monday 10.23.17   Strength Front Squat 2 x 6 @ 60% 2 x 4 @ 72% 1 x 4 @ 80% 3 x 2 @ 88% 2 x 1 @ 93%   WOD AMRAP (12) 4 Snatch (135/95) 16 Hand Release Push-Ups 4 Clean (135/95) 16 Ab Mat Push-Ups   Competitors Muscle Snatch 3 x

Friday 10.20.2017   Strength Bench Press 7 sets at specific percentages   “Chaos is a Ladder” EMOM 1 Wall Ball (30/20) + 1 Box Jump (30/24) Add 1 rep to each every minute until failure   Competitor Snatch Press Complex 5 Snatch Grip Push Press + 1 OHS – Find Heavy then 95% x 1 and

Thursday 10.19.2017   Strength Squat Snatch Technique Work   EMOM (8) 1 Squat Snatch + 1 Reverse OH Lunge (each) + 5 Sec. Hold Overhead – Ascending Weight   WOD Tabata Burpee’s   Competitors Snatch Complex Snatch Pull + Power Snatch + Hang Squat Snatch –  Find Heavy then 95% x 1 and 90% x 1