WOD 10.01.2015 Thursday

Strength

Front Squat – 3 Rep Max, 95% x 3, 90% x 3

WOD

For time:

  • 100 Wallballs, 30/20# to 10′ target

WOD 09.30.2015 Wednesday

Strength

Deadlift – 5 x 5, Every 3 Minutes

Optional Strength
Press – 5 Rep Max, 95% x 5, 90% x 5

WOD

:90 on/:30 off x 12 Alternating rounds of:

  • Calorie Row
  • AMRAP of 10 Box Jump Overs, 24″/20″ + 10 Chest-to-Bars

Option 1 = lower box height to jump
Option 2 = step up and over, 24″/20″
Option 3 = 30 Double Unders or 60 Singles

Extra Credit

400 meter Farmer Carry, 32 kg/24 kg kbs

WOD 09.29.2015 Tuesday

Partner WOD

5 min AMRAP

  • 5 STO, 185/120# (from ground)
  • 1 Rope Climb

* Partners alternate rounds, 5+1 and rotate

REST 5 MIN
Then, for time: (8 min cap)

  • 100 HSPU while partner holds front rack, 185/120#

* Partition as needed
** Must switch every time you break
*** Sub 100 push-ups

REST 5 MIN
Then, 15 min AMRAP

  • 5 Power Cleans, 185/120#
  • 50 Double Unders

* One athlete works while other runs 300 meters

Individual

5 min AMRAP

  • 5 STO, 185/120# (from ground)
  • 1 Rope Climb

REST 5 MIN
Then, 21-15-9 For time:

  • Cal Assault Bike
  • HSPU

* Sub 2:1 push-ups (coach’s discretion)

REST 5 MIN
Then, 10 min AMRAP

  • 5 Power Cleans, 185/120#
  • 50 Double Unders
  • 300 meter run

WOD 09.28.2015 Monday

Strength

Back Squat

  • 5 Rep Max
  • 95% x 5
  • 90% x 5
WOD

2 Rounds for time

  • 21 Power Snatch, 135/95#
  • 15 Lateral Burpees over Bar
  • 9 Squat Snatch, 135/95#
Extra Credit
  • 3 x 20 Hip Extensions
  • 3 x 20 GHD Sit-ups