Wods

October 22

October 21, 2018

Front squat 4×1 all @ or above 90%

Wodfather wod#3
in teams of 2 work being divided however you want
12 min. cap
50-40-30-20-10
Wallballs 20/14
Toes-2-bar


October 21

October 20, 2018

Work up to a heavy 3 rep Push press

1-10 ladder of
Push Press #95/65
Box jumps 24/20


October 20

October 19, 2018

3 rounds:
60 double unders
30 db front rack squats #50/35

Then, 3 rounds:
60 double under
30 clap push-ups


October 19

October 18, 2018

Work up to 3 rep TNG dumbbell snatch on each arm (do not alternate arms for 3 reps)

3 rounds of:
12 alt. db snatches #50/35
6 handstand pushups
3 ring muscle ups
Run 800m
Then another 3 rounds of:
12 alt. db snatch #50/35
6 handstand pushup
3 ring muscle ups


October 18

October 17, 2018

A lot of people crushed there old times yesterday! Pretty impressive

10 min amrap:
1-2-3… ladder of burpees
20 double unders after each round of burpees
* scale number of double unders if necessary


October 17

October 16, 2018

Congratulations to everyone who completed or tried the whole 30! Compare scores to September 16th

Work up on a complex of:
3 DL
2 hang power cleans
1 S2OH

Cindy on D.T.
5 rounds:
12 DL #155/105
9 hang power cleans #155/105
6 Shoulder to overhead #155/105
5 pullups
10 pushups
15 air squats


October 15

October 14, 2018

Work up to a heavy squat clean & jerk

Jackie
Row 1000 meters
50 thruster 45lbs
30 pull-ups


October 14

October 13, 2018

Sunday Fundamentals:

5×5 Deadlift

8 min Amrap:
8 KB swings #53/35
8 alternating lunges
16 Double Unders
(if athlete does not have double unders, triple number of single jumps)


October 13

October 12, 2018

Saturday:
In teams of 2 (work divided evenly):
2 Rounds:
200 Double Unders
100/75 cal row
50 DB Box step ups #50/35 db’s to a 24/20in. box


October 12

October 11, 2018

Build to a heavy complex of 1squat snatch+1hang squat snatch

7 min Amrap:
1-2-3-4… squat snatch #135
2-4-6-8… C2B pullups


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