Friday, October 10, 2014 Back Squat: 5×3 @ 85% 1 rep max (1 set every 3 mins) Then, 12 Minute EMOM: Even Minutes: 5 Power Snatches(95,65)(75,55)(65,45)(55,35) 7 Sumo Deadlift High Pulls Max rep Double Unders(Lat bar jumps)(single skips) Odd...
Read moreWednesday, October 8th, 2014 Strength: Jerk(push or split) Work up to a 1 rep max from the rack A few words from Olympian Chad Vaughn on foot position: Then, Skill Work: Box Jumps It has been quite a while since we established a jerk max solely...
Read moreTuesday, October 7, 2014 For Time: 10-9-8-7-6-5-4-3-2-1 Power Clean (135,95)(115,75)(95,65)(55,35) Run 200 Meters after each round In today’s workout, you will complete a round of power cleans and then run 200 meters. Starting after the...
Read moreMonday, October 6, 2014: Back Squat: 5×5 @ 77% 1 rep max (1 set every 3 minutes) Then, For Time: 12-9-6 Thruster (155,105)(135,95)(95,65)(55,35) Chest to Bar Pullup (Chin)(banded)(ring row) Welcome to a new week! Just like our front squats...
Read moreSaturday, October 4, 2014: For Time: Run 800 Meters Then, 5 rounds: 12 Kettlebell Swings (53,35)(44,26)(26,18)(18,12) 9 Overhead Squats (95,65)(75,45)(65,35)(45,25) 6 Pushups Then, Run 800 Meters 20 Burpees This will be an awesome Saturday wod!...
Read moreFriday, October 3, 2014 Front Squat: 10×3 @ 82% 1 rep max (1 set every 2 minutes) Then, Every minute on the minute(emom) for 5 minutes: 1st Minute: 1 Rope Ascent (15′), Max rep toes to bar. (T1,2,3- 3 pullups, max rep abmat situps) 2nd...
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