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WOD 10/30/14

“Achieve” Strength: every 2 minute for 12 minute Jerks set 1 – 3 @60% set 2 – 3@70% set 3 – 2@80% set 4 – 1@90% set 5 – 2@80% set 6 – 3@70% Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) […]

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10/29/14

“Achieve” Stregnth: every 2nd minute for 12 min clean + hang clean + front squat – work to heaviest weight that you can complete all 3 movements. Front squat is aseparate  movement so squat cleaning the hang clean will not count Conditioning: For time and total load 6 rounds 200 m run 10 burpees over […]

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WOD 10/28/14

“Achieve” Strength: every 2nd min for 10 minutes Deadlift set 1 – 10 @ 50% set 2 – 8 @ 60% set 3 – 6 @ 70% set 4 – 4@80% set 5 – 2@90% – % are contingent on good form. You will be asked to go down in weight if form breaks Conditioning: […]

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WOD 10/27/14

“Achieve” Strength: Every 2nd minute for 12 minutes snatch + hang snatch + ohs @ 70-75% of 1 rm snatch Conditioning: with a running clock 400 m run 60 double unders 20 KB swings (53/35) 15 T2b 10 front rack lunges (135/95) 5 HSPU on the 10th minute repeat the above, with a 10 min […]

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WOD 10/24/14

“Achieve” Skill:  20 min to work on kipping, muscle ups or bar muscle ups Conditioning:  For time 7-5-3 jerks (185/125) bar muscle ups (sub 1 pull up+2 dips = 1 MU) “Fit” Skill:  20 min to work on kipping, muscle ups or bar muscle ups Conditioning: 21-15-9 KB swings push ups

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WOD 10/23/14

“Achieve” Strength: superset the below for 5 sets of each A.  Pendlay Row – 5 reps as heavy as possible B.  Romanian Deadlift – 5 reps, using same bar as above Conditioning: Complete as many rounds and reps as possible in 15 min 50 cal row 40 box jumps (24/20) 30 deadlifts (225/165) 20 oh […]

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WOD 10/22/14

“Achieve” Strength: Every 30 seconds for 10 minutes, alternate between 1 hang snatch @75-80% 1 snatch @75-80% – scale weight if you are afraid of consistently missing one of the snatches Conditioning: 6 min AMRAP 6 front squats (155/105) 12 wall balls (20/14) 24 double unders Rest 4 min, then 4 min AMRAP 3 front […]

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WOD 10/21/14

“Achieve” Strength: Every 2nd minute for 12 minutes 2 strict press (85-90%) Conditioning: 5 rounds for time 12 T2B 9 Overhead Squats (135/85) 6 HSPU “Fit” Speed: Every 2nd min for 12 min 200 m sprint Conditioning: 5 rounds for time 12 sit ups 9 wall balls (20/14) 6 k2e

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WOD 10/20/14

“Achieve” Strength: Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Conditioning: “The (big) Chief” 5 rounds for total […]