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Competitor’s WOD

26
Sep

9.27.13 FRIDAY warm up– 5min Airdyne, mobility mobility mobility 15…10…5 of: Front Squat…225/155 pounds (from the ground Meg) Bar Muscle Ups For Time (12min Time...
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25
Sep

9.26.13 THURSDAY warm up– 20 Squat Jumps…45/15 pounds 30 Snatches @ 85% 1RM (singles) For Time *note– partner up with someone with similar weight and...
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24
Sep

9.25.13 WEDNESDAY warm up– 20 GHD Sit Ups, 20 Reverse Hypers 21…15…9 of: Deadlift…315/225 pounds Bench Press…225/115 pounds (12min Time Cap) For Time Auxiliary– 15...
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22
Sep

9.23.13 MONDAY warm up– 300 Double Unders 10-1 of: Shoulder to OH…185/125 pounds Back Squat…235/155 pounds (12min Time Cap) Post time and load to comments...
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19
Sep

9.20.13 FRIDAY warm up– 400m Jog 2x25m Sled Drag…225/160 pounds 3×10 DB Row 3×10 Land Mine Rotations 50 Reverse Hypers  
17
Sep

9.18.13 WEDNESDAY warm up– 400m Run, 2×20 GHD Sit Up 3×6 KB Pistols 3×10 Shoulder Press 3×10 Single Arm Push Ups
3
Sep

9.4.13 WEDNESDAY warm up– 400m Jog 4×8 Front Squat 4×8 Banded Bench Press 3×8 Shoulder Press 4×8 Dips Metcon– Explode WOD
2
Sep

9.3.13 TUESDAY warm up– 10 DL, 10 HC, 10 HSC, 10 PJ…45/15 pounds 5×5 Hang Clean (singles using 70%) Max Reps Power Clean Unbroken…245/155 *note–...
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1
Sep

9.2.13 MONDAY warm up- 2×20 Reverse Hypers 4×8 Deadlift (approx. 70% max) 4×8 L-Sit Pull Ups (reverse grip) 2×12 DB Row 2×12 Good Mornings *note– we...
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28
Aug

8.29.13 THURSDAY warm up– 5min Airdyne 5×5 Squat Snatch (singles at 70% 1rm) Max Unbroken Power Snatch…135/95 pounds (touch and go) 3×20 Reverse Hypers
27
Aug

8.28.13 WEDNESDAY warm up– 400m Jog 4×12 Deadlift 3×12 Landmine Rotations 3×12 DB Rows 20 Bar MU's for time Metcon– Explode WOD
26
Aug

8.27.13 TUESDAY warm up– 500m Row 5×5 Squat Clean n Jerk (singles) Metcon– "Grace" *note– use approximately 70% of your 1rm for the SCnJ's technique...
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20
Aug

8.21.13 WEDNESDAY warm up– 800m Jog 3×15 Front Squat 5×15 Banded Standing Shoulder Press 3×15 Close Grip Bench Press 30 HSPU's from paralettes
19
Aug

8.20.13 TUESDAY warm up– 5min Airdyne 5×5 Hang High Pulls 5×5 Heaving Snatch Balance 20 Weighted Ring Muscle Ups *note– Keep the snatch work light...
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15
Aug

8.16.13 FRIDAY warm up– 5min Airdyne 5×15 OHS 5×15 Sott's Press 3×15 DB Tricep Ext. 3×20 GHD Med Ball Sit Ups…20/14 pounds