WOD 10.31.2016 Monday

WOD

Freddy’s Revenge
5 Rounds for time

  • 5 Push Jerk, 185/120# (from rack), not to exceed 70%
  • 10 Burpees
Accessory
  • 3 x 3 Weighted Pull-ups
  • 3 x 8 Weighted Strict Dips
  • 3 x 10 Banded or weighted Y’s

WOD 10.28.2016 Friday

Strength

Front Squat

  • 70% x 3
  • 70% x 3
  • 70% x 3
  • 3 x 5 Strict Deficit HSPU, 55/35# plates

* 3-5 sec negative

Metcon

3 Rounds for time

  • 20/15 Cal Bike
  • 20 Deadlifts, 225/155#
Core/Accessory

4 rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck Crunches
  • :10 Hollow Hold

* Rest 1:00 b/t rounds

WOD 10.27.2016 Thursday

Strength

Bench Press

  • 65% x 3
  • 65% x 3
  • 65% x 3
  • 65% x 3
  • 65% x 3

Strict Dips

  • 3 x 10

Tricep Pressdown

  • 3 x 12

* Can do band press downs 3 x 12-20

Metcon

3 min for as long as possible:
0:00 – 3:00
2 rounds

  • 8 Burpees to 6″ target
  • 8 Toes-to-bar (ball slams)

3:00 – 6:00
2 rounds

  • 10 Burpees to 6″ target
  • 10 Toes-to-bar

* Continue adding 2 burpees + 2 T2B to each set every 3 min for as long as possible
** Compare to 15.12.2014
*** All athletes work for a minimum of 9 min