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WOD

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Wednesday, October 1st

Posted on by Pat

Regular classes:
Strict HSPUs / HSPU skill work

3 rounds
15 Push Presses (95/65)
10 Burpees
400m Run

Comp Class:
Strict HSPUs (Use Parallettes if you can)
5×5

3 Rounds
60 Double Unders
30 KB Swings
15 Front Squats (75/55)

3 rounds
15 Push Presses (95/65)
10 Burpees
400m Run

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Tuesday, September 30th

Posted on by Pat

OTM 15
Snatch 1
- increase weight every 3rd minute

6 Rounds
2 Snatches @ 75% of 1rm Snatch
20 Double Unders

- rest 3 minutes

3 Rounds
6 Power Clean & Jerks (same weight)
10 Pull-ups

Extra Credit:

Oly:
Add an OHS to each Snatch in the strength portion of class today

Skill Work:
3 Rounds
20 Pistols (10L/10R)
10 GHD Sit-ups
10 GHRs

Endurance:
5 Rounds
250m Row
- rest 1 minute

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Monday, September 29th

Posted on by Justin

12 minutes of the Clean Complex
Hang Clean + Clean + Front Squat

OTM 7
Clean x 1 @ 100-110% of clean complex weight

AMRAP in 10
20 DB Snatch + Lunge, alternating
20 Push-ups
20 V-ups

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Saturday, September 27th

Posted on by Justin

“The Fantastic Four”

Partner A runs 400 M
Partner B performs AMRAP Power Cleans (135/95)
Switch and repeat

Partner A runs 400 M
Partner B performs AMRAP Back Squats (135/95)
Switch and repeat

Partner A runs 400 M
Partner B performs AMRAP Double Unders
Switch and repeat. 10 Double Unders = 1 rep

Partner A runs 400 M
Partner B performs AMRAP KB Swings
Switch and repeat

Score = total reps

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Friday, September 26th

Posted on by Pat

Back Squat 8

800m Run
20 Shouldeer to Overheads (135/95)
20 Burpees
400m Run
10 Shouldeer to Overheads
10 Burpees

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Thursday, September 25th

Posted on by Pat

Shoulder Press 5

“Tabata This!”
Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Score = sum of lowest score for each movement

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Wednesday, September 24th

Posted on by Pat

OTM 7
Hang Power Clean + Power Clean
Use 75-85% of Power Clean 1RM

400m Run
3 Rounds
10 KB Swings
10 Wallballs
400m Run
2 Rounds
10 KB Swings
10 Wallballs
400m Run
1 Round
10 KB Swings
10 Wallballs

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Tuesday, September 23rd

Posted on by Pat

Front Squat 3

“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull-ups

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Monday, September 22nd

Posted on by Justin

Deadlift 4
-heavy, but not maximal

“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

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Monday, September 22nd

Posted on by Pat

Deadlift 4

“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

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