WOD 10/13/2015
STRENGTH: Back Squat 6×5@80% Conditioning: 15-12-9-6 Power Snatch 115/75 - do not drop bar from overhead (burpee penalty) Box Jumps...
WOD 10/12/2015
STRENGTH: Snatch 6×5@80% Conditioning: 3 RFT 30 Double-Unders 20 Kettlebell Swings (32/24 kg) 10 Strict Handstand Push-Ups Then ...
WOD 10/9/2015
6x4 OHS (as heavey as you can go with full ROM and externally rotated shoulders) Conditioning: Every minute, on the minute, for 16...
WOD 10/8/2015
Program Notes: Make Up a Day you missed or Athlete's Choice OR Conditioning 4 rounds in 20 minute of (start on any station based on...
WOD 10/7/2015
6×4@80% 2 push press + 2 power jerks or split jerks Conditioning: 18 minute AMRAP 50 Wall Balls (20/14 lbs) 50 Burpees 50...
WOD 10/6/2015
Front Squat 6×4@80% Muscle-Ups x 3-10 reps 4 sets of 3 low-ring muscle-up transitions 2 sets of ring dips x 6-8 reps Conditioning: ...
WOD 10/5/2015
6 sets @ ~75-85% of you 1RM hang clean - 1 Hang Power Clean + 1 Hang Full Clean + 1 Full Clean Conditioning: Buy In-15 Calorie Row...
WOD 10/2/2015
Deadlift 6×3@80% Conditioning: 50 OH Plate Lunges (45/25) 800 m plate run (carry any way you like) 50 OH Plate Lunges (45/25) ...
WOD 10/1/2015
EMOM for 7 minutes 5 strict pullups 5 TTB Conditioning: 5 RFT 12 KBS 12 Push Ups 12 Seated SlamBall Twists Skill Work: Ring...
WOD 9/30/2015
Shoulder Press 6×3@80% Conditioning: 6 rounds untimed 100m sprint 6 Deadlifts (185/135) 6 Power Clean and Jerks (185/135) *walk...
