Monthly ArchivesOctober 2014

Soul Glow standard

STRENGTH:
Back squat: Work up to 5 RM, Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM
SAVE YOUR 5RM NUMBERS!!
2 Person Team WOD
“Soul Glow”
20 Power Cleans (155/115)
50 Box Jumps (30/24)
20 Squat Cleans (185/135)
40 CF Box Jumps
20 Front Squats (225/155)
30 Burpee Box Jumps
FORM OVER TIME!!! 

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Frog Legs standard

Time Trial (5 min cutoff):
100 push-ups (Strict depth: shoulder below parallel)
Scaled: No knees. Elevated height (use a box), get the depth.
Strength: Back Squat
10 @ 50% of 1RM (1 sec pause at bottom, explode up), then
2 Rounds
3@90% of 1RM BS
5@75%
9@60%
Rest 2 min between each set
“FROG LEGS”
8 Rounds
9 SDHP (96/65)
9 Slamball (20)
9 Jumping Air Squats

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Todd’s WOD standard

Partner wod
6 Minute AMRAP:
Partner 1: 5 FS (185/135)
Partner 2: Mountain Climbers while FS’s are performed
Switch rounds
Score based on cumulative mountain climbers.
Rest 5 minutes
Then
10 rounds
15 kb swings (55/35)
5 goblet squats
3 push-ups (AFAP)
Switch rounds
Rest 5 minutes
Finish with 100 S2O (65/45)

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