Friday, October 31, 2014

Conditioning: 31 Oct 2014

WOD A:
3 RNotFT
  • 50m suitcase carry (this is about the length of the canopy x2)
  • 5 left/5 right box supported KB row
  • 50m waiter’s walk
  • 5 left/5 right KB floor press
Partner WOD:
2Rounds
Partner a) 1000m row
Partner b) AMRAP during 1k row
  • 5 Toes to Bar
  • 10 airsquats
*1 round = both partners doing both movements
***score= total rounds & reps
________________________
post name and score to board

Strength & Conditioning: 31 Oct 2014

Strength:
  • Snatch 8x2 (add 2.5/5#)
WOD:
15 Min AMRAP
  • 5 Snatch grip deadlifts(55-75% of snatch) 
  • 5 Hang power snatches 
  • 5 OHS
  • 5 Behind head push jerk with snatch grip 
_____________________________
post name & rounds + reps to board

Thursday, October 30, 2014

Conditioning: 30 Oct 2014

WOD A:
5 RNotFT

  • 5 left/5 right lateral lunges
  • 5 tire flips
  • 10 (5 left/5 right) sledge hammer swings

WOD B:
21-15-9 with a little running

  • 2 laps
  • 21 KB Swings (24k/16k)
  • 21 Goblet Squats (24k/16k)
  • 21 Abmat Situps
  • 2 laps
  • 15 KB Swings
  • 15 Goblet Squats
  • 15 Abmat Situps 
  • 2 laps
  • 9 KB Swings
  • 9 Goblet Squats
  • 9 Abmat Situps
  • 2 laps
_______________________
post name and time to board

Strength & Conditioning: 30 Oct 2014

Strength:
Pull up progression 3x8+ then add weight.

WOD:
3 RFT

  • Run 2 laps
  • 15 pull ups 
  • 20 Burpees 
_______________________
post name and time to board

Wednesday, October 29, 2014

Conditioning: 29 Oct 2014

Strength:
Pull up progression 3x8+ then add weight.

WOD:
8 min AMRAP
  • 10 plate overhead step ups (35#/25#)
  • 8 weighted sit ups w/plate at chest
  • 6 Ninja Roll Ups w/plate
2 min rest

8min AMRAP
  • 10 calorie row
  • 8 KB Thrusters (4 left/4 right)
  • 6 knee 2 elbows
_____________________________________________
post name and rounds + rep from each AMRAP to board