WODS

10/27 Saturday

15min AMRAP: 15 KBS 32/24kg 15 Burpees Goal is 7+ rnds

10/26 Friday

“Fran” 21-15-9 reps for time of: Thruster 95/65 Pullups

10/23 Tuesday

A. Find a tough 1rep on Squat Snatch + “Annie” 50,40,30,20,10 Double Unders AbMat Sit-Ups

10/22 Monday

A. Find a 1rm Squat Clean & Split Jerk B. Amrap Pullups – 1 attempt C. Row 2000m @ 75%

10/20 Saturday

3 sets ALL OUT: 15 Burpees to 6″ OH 15 sec Airdyne Rest 8 x work time + 10 min + Aerobic Effort: 10 x 20 sec Airdyne@ 50%/40 sec Airdyne @ 85-90%

10/19 Friday

A. Power Snatch x 1/OHS x 5; rest 2 min x 5 – add per set, no missed reps B1. OHS @ 3211; 4-5 x 5; rest 20 sec B2. Shoulder width Pull-Ups @ 21X0; 3-4 x 5; rest 3…

Complete all of the following @ 75% Aerobic Effort: 5 rounds: 30 Double Unders 10 Push-ups + Rest 5 min + 21,18,15,12,9,6,3 reps: KBS – 24/16kg Box Jumps – 24/20″ – step down + Rest 5 min + 5 rounds:…

10/16 Tuesday

Hang Squat Snatch; 3TnG EMOM for 10min *technique based* + AMRAP in 8 minutes: 8 thruster – 105#/75# 8 burpees over bar 8 covp Pull-ups + 15 min Airdyne/Rower @ 50-60% Aerobic

10/15 Monday

A. Squat Clean and Split Jerk; 1.1.1; x3 sets; rest 3-4min *start heavy* B. Power Clean; Build to a tough 1 rep in 7min + C1. Push Press @ 30X0, 3-4 reps x 5 sets, 10 sec rest – follow…

10/13 Saturday

3 sets ALL OUT! 12 unbroken Thrusters 105/75 80′ Prowler Sprint (light loads) 10 Unbroken KBS 32kg/24 6min rest + 12-15min @50-60% on AD

10/12 Friday

A. OHS, build to a tough single in 12min B1. Above Knee Hang Muscle Snatch. Above Knee Power Snatch. Above Knee Squat Snatch, 1.1.1 x 4 sets, 2 min B2. Kipping HSPU, 2-3 tough reps x 4 sets, 2 min…

10/10 Wednesday

10 min @ 75%: 10 KB Thrusters @ 16kg/arm Row 300m –5 min 10 min @ 75% 10 Box Jumps – 24″ – step down 10 KBS – 24kg –5 min 10 min @ 75%: 10 Walking Lunges @ 16kg/hand…

10/9 Tuesday

High Hang Squat Snatch, 5-5-5-5-5, 2 min – all sets same weight, full pause at bottom of each squat + 3 sets ALL OUT: 10 touch n go DL @ 225lb 20 sec Prowler Push ALL OUT @ 135lb total…

10/8 Monday

A. Squat Clean and Split Jerk, 1-1-1-1-1, 3-4 min – build per set B. Power Clean Cluster, 1.1.1 x 3 sets, 4 min + C1. Push Press @ 30X0, 4-6 reps x 4 sets, 10 sec rest – follow tempo,…

11/6 Saturday

3 sets ALL OUT: 9 Unbroken Thrusters (95/65) 9 Unbroken Pull-ups 12 burpees (fast!!) Rest 6min + Rest 10min + Airdyne or Row: :30sec @ 80% Aerobic :30sec @ 50% X10 **pull-ups – If you cannot do 9 unbroken pullups…

10/5 Friday

A. OHS @ 55X1, 2-3 reps x 4 sets, 3 min B1. High Hang Power Snatch.High Hang Squat Snatch, x 4 sets, 2 min B2. Kipping HSPU, 3-6 tough reps x 4 sets, 2 min C1. Front Squat @ 20X1,…

10/3 Wednesday

10 min @ 75%: Row 300/250m 5 Ring Dips 10 Snatch Balance 45/35 –5 min 10 min @ 75% 25 unbroken DU’s 10 Push-ups 5 knees to elbows –5 min 10 min @ 75%: 15 Wall Balls – 20/14# Row…