WOD 10.31.14

A.
Strict Press
EMOM 8
2 strict press
-Barbell starts on the floor.

B.
10,8,6,4,2
S2OH (155/105)
15 ball slam (30/20)
-12 min time cap

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Posted in WOD

WOD 10.30.14

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Pull-ups require a significant amount of shoulder range of motion extended overhead. If you are someone who struggles with your overhead positioning, hit the gym a couple minutes early and got through the banded shoulder mobility. It’s not just for pressing or armstand days.

A.
back squat
4×6 @ 70/75% of 1RM
-sets OT2M

B.
3x
15 power clean (135/95)
30 jump lunge
15 pull-up
30 squat
-15 min time cap

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WOD 10.29.14

A.
3x
1 min deadbug
10 wall wipe + goal keep
30 sec. see saw (L+R)
50 DU / SU
-NFT

B.
T2B
Wall ball (20/14)
KBS (RUS) (70/53)
Burpee
Box jump 24/20
-spend exactly 2 min at each station accumulating as many reps as possible. Take exactly 1 min rest between stations
-score is total reps

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WOD 10.28.14

image
No power?!…Barney don’t care!

A.
Snatch
EMOM 15
1-5: 1 snatch DL, 3 power snatch from mid-knee, 1 OHS
6-10: 1 snatch DL, 2 power snatch from mid-knee, 1 OHS
11-15: 1 snatch DL, 1 power snatch from mid-knee, 1 OHS
-increase load every 5 min

B.
3x
15 power snatch (95/65)
30 squat
45 double under
-15 min time cap

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WOD 10.27.14

maverick york

Please welcome our latest and the youngest addition to the community, Maverick York. ¬†Congratulations to Janelle and Jeff York. ¬†We can’t wait to meet him!

A.
back squat
5,4,3,2,1
…then…
5×1 @95% of today’s 1RM
-sets OT2M

B.
1x
20 C2B pull-up
30 KBS (USA) (70/53)
50 wall ball (30/20)
-15 min time cap

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WOD 10.24.14

A.
Push Press
3RM
-10 min to establish RM for today
…then…
3×5 @85% of 3RM
-barbell starts on floor

B.
1x
40 hang power clean (95/65)
40 lateral burpee over bar
400m run

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