WOD 10.31.2015 Saturday

Team WOD

TBD!

WOD 10.30.2015 Friday

Push-up Tempo Drill

3 push-ups every :15 x 16

WOD

Freddy’s Revenge
5 Rounds for time

  • 5 Push Jerks, 185/120# (racks permitted)
  • 10 Burpees
Row Intervals

250 m x 8
rest :30

WOD 10.29.2015 Thursday

Strength

Back Squat

  • 70% x 1
  • 75% x 1
  • 80% x 1
  • 85% x 1
  • 90% x 1
  • 95% x 1
  • 80% x 3 x 2
WOD

Nasty Girls
3 Rounds for time

  • 50 Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans, 135/95#

* Sub bar mu or 7 sets of 3 pull-ups + 1 dip per round
** Sub 1 push-up for dip
*** Kipping pull-ups and dips are allowed

WOD 10.28.2015 Wednesday

Strength
  • Bench Press – 5 x 7 (75% of 1 Rep Max)
  • Deadlift – 5 x 7 (75% of 1 Rep Max)

* This is not a superset

WOD

2 Rounds for Time

  • 800 meter run
  • 40 Box Jump Overs, 24″/20″
  • 30 T2B