Thursday, October 31, 2013

WOD

20131031-184548.jpg12 Minute EMOM – Alternating rounds

(Comp)
Even Minutes 5, 3, or 1 Muscle-Ups
Odd Minutes 5 High Box Jumps 24″/30″

(Fitness)
Even Minutes Chest-to-Bar Pullups
Odd Minutes 5 Box Jumps 20″/24″

(Bootcamp)
Even Minutes 5 Strict Pullups ( Use band)
Odd Minutes 5 Box Jumps 20″

OR
Active Recovery
Easy 5k+ Run or Row

Wednesday, October 30, 2013

WOD

20131030-172756.jpg(Comp) and (Fitness)
1 Power Snatch (65/95) + 1 Overhead Squat (65/95)
3 Power Snatches + 3 Overhead Squats
5 Power Snatches + 5 Overhead Squats
50 Double Unders
~Rest 5 minutes
1 Power Snatch + 1 Overhead Squat
3 Power Snatches + 3 Overhead Squats
5 Power Snatches + 5 Overhead Squats
40 Double Unders
~Rest 4 min
1 Power Snatch + 1 Overhead Squat
3 Power Snatches + 3 Overhead Squats
5 Power Snatches + 5 Overhead Squats
30 Double Unders

(Bootcamp) Manageable Weight
1 Snatch Grip Deadlift +1 Power Snatch
3 Snatch Grip Deadlifts +3 Power Snatches
5 Snatch Grip Deadlifts + 5 Power Snatches
50 Single Skips/Double Unders
~Rest 5 min
1 Snatch Grip Deadlift + 1 Power Snatch
3 Snatch Grip Deadlifts + 3 Power Snatches
5 Snatch Grip Deadlifts + 5 Power Snatches
40 Single Skips/Double Unders
~Rest 4 min
1 Snatch Grip Deadlift + 1 Power Snatch
3 Snatch Grip Deadlifts + 3 Power Snatches
5 Snatch Grip Deadlifts + 5 Power Snatches
30 Single Skips/Double Unders

Monday, October 28, 2013

WOD

20131028-191529.jpg
(Comp)
15 Strict Press 65/95
400m Run
30 Push Press 65/95
400m Run
45 Push Jerks 65/95
400m Run

(Fitness)
15 Strict Press 45/65
400m Run
30 Push Press 45/65
400m Run
45 Push Jerks 45/65
400m Run

(Bootcamp)
10 Strict Press 33/45
200m Run
20 Push Press 33/45
200m Run
30 Push Jerks 33/45
200m Run