10/29/2012 – WOD
Strength
Back Squat 7×2 (95% of 1RM)
Conditioning
12-9-6 Bear Complex 135/95lb
21-15-9 GI Janes
40-30-15 Sit-ups
6:30am “Sandy” Crew
Blog
10/28/2012 – WOD
REST DAY!
Announcement: Tomorrow morning classes have been pushed back to 6:30am. Monday October 29th evening classes have been canceled as well as Tuesday October 30th morning classes due to Hurricane Sandy. I will update you on the Tuesday evening classes at a later date. Stay safe and dry!
10/27/2012 – WOD
10 Squat Cleans 200/125lb. (70% of 1RM)
20 Box Jumps 30/24″
30 Ring Rows
40 Burpees
100 Double Unders
1,000m Row
1,600m Run
10/26/2012 – WOD
Skill/Strength
4 Sets/Attempts for Parts A and B (15 min time cap)
A) Max Weighted Box Jump 45/25lb Vest
B) 60′ Heavy Front Rack Carry (weight must be more than 1RM Front Squat)
—Rest as much time needed between sets
Conditioning
5 Rounds For Time
6 Hang Power Snatch 135/95lb (70%)
12 HR Push-Ups
50 Double Unders
WOD Notes: Since attendance is usually lower on Fridays you may make up a WOD that you missed during the week.
10/25/2012 – WOD
Conditioning
3 Rounds For Time
15 Thrusters 135lb/95lb (60% of your 1RM)
20 Toe To Bar
500m Row
10/24/2012 – WOD
Strength
3x Max Effort Weighted Strict Pull-ups (Choose weight/band that will limit you to no more than 10 reps)
Conditioning
7 Rounds For Time (each round is all out!)
10 Chest to Bar Pull-ups
12 Burpees
250m Sprint Run
—Rest 2 min between rounds
*Score is total time minus 12 min of rest
10/23/2012 – WOD
Strength
Strict Press 7×2 (Heavy as possible)
Conditioning
“DT” – 5 Rounds for Time
12 Deadlifts 155/115lb
9 Hang Power Cleans 155/115lb
6 Push Jerk 155/115lb
10/22/2012 – WOD
Strength
Back Squat 5×3 (90% of 1RM)
Conditioning
20 Min Amrap
5 Back Squat 225/155lb (60% of 1RM)
10 KB Swings 70/53lb
15 Weighted Situps
10/20/2012 – WOD
3 Rounds for time
20 Toes to Bar
30 Burpees on to 2 45lb plates
40 Wall Balls 20/14lb
10/19/2012 – WOD
Skill Practice
Work on Snatches for 10 min (power or squat)
Conditioning
5 Rounds (each round is all out!)
10 Deadlifts (60% of max)
5 Wall Climbs (scale: 3 Wall Climbs)
60′ Prowler Push (400/200lb)
—Rest 2 min between rounds
***Write down time for each round
Assistance
3×10 Glute Ham Raises or 3×15 weighted Hip Extensions