Wednesday, October 29

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MOBILITY
10 Min Mobility work

METCON:
For Time:
800m Run
40 KBS
30 Front Rack Lunges (135/95)
20 Wall Balls
10 OHS 135/95)
800m Run

Post your scores to the Whiteboard.

——-STRENGTH WOD———

  • Back Squat – 75% x 5 x 5
  • Block (or hang) Clean (mid-thigh) – 65% x 3 x 5
  • Halting Clean Deadlift – 80% (of clean) x 3 x 3
  • Banded Good Mornings – 100 Reps (green or blue band)

Tuesday, October 28th

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STRENGTH:
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean
x 5 Sets

METCON:
15 MIN AMRAP
10 Push Press (135/95)
10 HSPU
10 TTB

Post your scores to the Whiteboard.

——-STRENGTH WOD———

- Jerk behind the neck – 70% 5×5

- Push Press – 75% 5×4

- Jerk Dip Squat – 80% (of Jerk) 5×3

 

Monday, October 27th

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Happy Bday Karla!

STRENGTH:
Front Squat
Find your 1 rep max.
3-2-2-1-1

METCON:
Cash in: 52 DUBS

3 ROUNDS
10 Deadlift (225/155)
26 Pull ups
62 Sit ups

Cash out: 52 DUBS

Post your scores to the Whiteboard.

——–STRENGTH WOD———–

-Back Squats – 65% 10 x 3′

-Block (or hang) mid thigh – 65% 3×5

-Halting Snatch Deadlift (hip) -80% of snatch 3×3

-OHS – 65% 3×5

 

 

 

Monday, October 20th

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STRENGTH:
Back Squat
Find your 1 rep max.
3-3-2-1-1

METCON:
3 AMRAP
C&J (95/65)
-90 SEC REST-
3 AMRAP
Burpees
-90 SEC REST-
3 AMRAP
Max Cal Row

* Score is combined reps and cals!

Post your scores to the Whiteboard.

Friday, October 17th

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Throw Back! Pipes throwing down at the 2010 Regionals. Can you recognize that baby face in the background??? 

SKILL:
Max Height Box Jump

METCON:
4RFT
400m Run
5 Thrusters (135/95)
10 Pull ups
20 DU’s

Post your scores to the Whiteboard.

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