Tuesday 11/1 Strict Press-90% of 1Rep Max+5 to get % 5 Reps@75% 3 Reps@85% AMRAP @95% 10 MIN.DOUBLE UNDER SKILL WORK WOD : 5 Rounds For Time 10 Front Squats 135,95#(NO RACKS,MUST CLEAN FROM GROUND) 200 Meter Run THEN: Accumulate ... Read More
Monday 10/31 HAPPY HALLOWEEN Back Squat:TAKE 90% of 1 Rep Max+10 TO GET YOUR %!! 5 Reps@75% 3 Reps@85% AMRAP @95% Then: TRICK OR TREAT?? 25-20-15-10-5 Wall Ball 20,14 Ab-Mat Situps Hand Release Push-ups
Friday 10/28 Bench Press (Percentages based off of 90% of 1 Rep Max +5) 3 Reps@ 70% 3 Reps@ 80% AMRAP @ 90% 10 MINUTES PULL-UP WORK THEN: 4 ROUNDS FOR TIME: 20 Dumbbell Plank Rows 45,25 35 Double Unders ... Read More
Thursday 10/27 WOD Accumulate 10 Minutes Handstand Hold Accumulate 2 Minutes L-Sit on Paralletes Then: 4 Rounds for Time: 25 Box Jumps 20,18 5 Squats @ 70% of 1 Rep Max 25 Box Jumps 5 Squats @ 70% of 1 ... Read More
Wednesday 10/26 DEADLIFT *Take 90% of 1Rep Max then add 10 pounds to get your percentages 3 Reps@70% 3 Reps@80% AMRRAP@90% THEN: 5 Rounds for Time: Run 400 15 OverHead Squats 95,65 5 HandStand Push-ups
Tuesday 10/25 Squat 90% of 1Rep Max +10 3 Reps@ 70% 3 Reps@ 80% AMRAP @ 90% GLUTE HAM RAISES 5X5 (Complete 5 Sets 5 Reps with a partner holding your ankles and focusing on pulling with your hamstrings) Then:12 ... Read More
SATURDAY 10/22 WOD 3 Rounds for Time: 35 Double Unders (if you do not have Double Unders preform 105 singles) 10 Burpees Then: "Nasty Niner" 15 Minute AMRAP(as many rounds as possible) 9 Pull-ups 9 Toes to Bar 9 Ring ... Read More
Thursday 10/20 WOD For Time: 1000 Meter Row Rest 4 Minutes Then: 3 Rounds for time: 10 Thrusters 75/55# 10 Pull-ups 1 Set as fast as possible of 15 Burpee Box Jumps 3 Rounds for time: 10 Toes Through ... Read More
Wednesday 10/19 Strict Press 90% of 1 REP MAX +5 pounds 5@65% 5@75% AMRAP @85% WOD: 3 ROUNDS FOR TIME: 10 Power Snatch 95/65# 20 Box Jumps 24/20" 400 Meter Run
Monday 10/17 WOD Bench Press (Take 90% of 1 Rep Max and add 5 pounds) (Example: 1 Rep Max is 155, 90% is 139.5 +5=145. Then take 145 and multiply by .65, .75, and .85) 5 Reps @ 65% 5 ... Read More
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