Monthly ArchivesOctober 2015

10/29/15 standard

Strength/Speed Component 9-9-9 BS @ 50% 1RM
(Quick, fluid, FULLY-executed movements)
“Hands Off Your Knees”
25 min AMRAP
100 double-unders (25 attempts AND 50 singles)
21-15-9
S2OH (95/65)
T2B
Every time you finish the round of 9…you will start over with the DU’s and start the rounds of 21-15-9 again…

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10/26/15 standard

2-person partner WOD:
20 min EMOM
5 Pull-Ups
8 Hang Power Cleans (95/65)
Min 1: partner 1 does 5 pull-ups, then partner 2 does 8 HPC
Min 2: swap exercises
Switch exercises every minute. Quick transitions are necessary.
Cool Down:
4-min plank hold (1 person works at a time for a total of 4 min)

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10/23/15 standard

This is the WOD that destroyed me both physically and mentally at Regionals in 2012 and why my programming changed.  I decided that I would never again be left on the floor defeated because of a lack of strength.  Monday Coach Todd takes over and we know he will do an amazing job!!  We are [...]

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Back To The Future standard

As part of Back to The Future Day..we are going back in time!!  We last did this WOD in 2011!
FEEL FREE TO DRESS IN YOUR MOST FUTURISTIC GEAR!!!!
WARM-UP: For Time: 40 Calorie Row
WOD: Illudium Q -36 Explosive Space Modulator
5 Rounds:
6 Curtis P’s (95/65): 1 CP = 1 Power Clean, 1 Lunge on each leg, Push [...]

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10/20/15 standard

Strength: Push Press: Work to a 3RM
15 Minute AMRAP:
200m Run
10 C2B Pull-Ups/20 KB Swings (55/35)
Alternate Pull-Ups and KB Swings Each Round
Rd 1: 200m Run + 10 C2B Pull-Ups
Rd 2: 200m Run + 20 KB Swings
Rd 3: 200m Run + 10 C2B Pull-Ups…etc…

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