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WOD 11.10.16

Published by Admin on October 31, 2016

Performance 

A)Back Squat 3,2,1,1,1,1 

 B) Back Squat 5min. EMOM 5reps @70%

 C) 10min. EMOM

6 TnG Squat Snatch E60/40 Rx50/35 S40/30

 D) 3 rounds

20 V-Ups 

10 power clean E100/80 RX80/60 S60/40

Time Cap: 12:00

 

Extra Credits

Run

3 sets of

1 Set = 3x300m

-Rest 0:30 b/t reps-

-Rest 3:00 b/t sets-

 

Classic

A)Back Squat 3,2,1,1,1,1 

 B) 3 rounds

20 V-Ups 

10 power clean E100/80 RX80/60 S60/40

Time Cap: 12:00



WOD 10.10.16

Published by Admin on October 31, 2016
Performance
A) Team of 2, 5 Rounds each for time
5 rounds
300m row
10 muscle up or 10 Pull Ups 
20m Handstand Walk or 6 Wall Climbs
 
B) E2MOM 14min. of: Clean and Jerk of 2+1 @75% 
 
C)EMOM 10min. 6 Power Snatch E60/40 RX50/35 S40/20
 
Classic
 
A) Team of 2, 5 Rounds each for time
5 rounds
300m row
10 muscle ups or 10 Pull Ups 
20m Handstand Walk or 6 Wall Climbs
 
B) E2MOM 14min. of: Clean and Jerk of 2+1 @75% 
 
Basic
 
Skill:
Air Squat
Front Squat
Overhead Squat
 
MetCon:
Team of 2, 20min AMRAP of:
Row 1000m
50 Toe to Bar
50 Air Squats
50 Push Ups 


WOD 06.10.16

Published by Admin on October 31, 2016
Performance
 
Strength/Skill:
E3MOM 18min.
Clean&Jerk x 1.1.1
 
E2MOM 10min.
Strict Shoulder Press x 5reps
 
MetCon:
A) 7min. AMRAP of:
40 Kettlebell Swings (24/16 kg)
30 Push Press 30/20kg
20 Box Jumps
 
Rest as needed then:
 
B) For time:
500 Meter Row
 
Classic
 
E2MOM 10min.
Strict Shoulder Press x 5reps
 
MetCon:
A) 7min. AMRAP of:
40 Kettlebell Swings (24/16 kg)
30 Push Press 30/20kg
20 Box Jumps
 
Rest as needed then:
 
B) For time:
500 Meter Row


WOD 05.10.16

Published by Admin on October 31, 2016
Performance
 
Strength/Skill:
E3MOM 15min.
Deadlift x 3 reps
 
MetCon:
15min. AMRAP of:
10 Ground to Overhead 60/40kg
100m Run
10 Burpee Pull-Ups
100m Run
 
Basic
 
Skill:
Snatch
 
MetCon:
Team of 2, 20min. AMRAP of:
50 Hang Power Snatch
50 V-Ups
50 Air Squats


WOD 04.10.16

Published by Admin on October 31, 2016

Performance

Strength/Skill:

A) E2MOM 12min of: Snatch Pull + Snatch

B)E3MOM 15min. of: Pause Front Squats x 5 31X2

MetCon:

3 Sets for max reps of:

60 sec. Wall Ball Shots

Rest 60 sec.

60 sec. Push-Ups

Rest 60 sec.

60 sec. Box Jump-Overs

Rest 60 sec.

Classic

E2MOM 12min of: Snatch Pull + Snatch

MetCon: 3 Sets for max reps of:

60 sec. Wall Ball Shots

Rest 60 sec.

60 sec. Push-Ups

Rest 60 sec.

60 sec. Box Jump-Overs

Rest 60 sec.