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Competitor’s WOD

15
Oct

10.16.13 WEDENSDAY warm up– 5…35…5 Flight Simulator Strength: 3×5 Trap Bar Deadlift 4×8 Landmine Rotations Metcon: 10min AMRAP of: 2000m Row remainder of time 6...
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15
Oct

10.15.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ Olympic: 3×5 Clean n Jerk (singles @80%) Metcon: 10 Rounds of: 15 Wall Balls…20/14…10/10 4 Power Cleans…185/125...
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10
Oct

10.11.13 FRIDAY warm up– 1000m Row Strength: 3×5 Bench Press Metcon: 2 Rounds of; 6min AMRAP of: 18 High Wall Balls…20/14…12/10 feet 2 Rope Climbs...
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8
Oct

10.9.13 WEDNESDAY warm up– 800m Jog Metcon: 4 Rounds of: 25m Sled Drag…225/180 25m Reverse Sled Drag…225/180 2min Rest For Time
7
Oct

10.8.13 TUESDAY warm up– 200 Double Unders 3×5 Squat Snatch @ 80% Metcon: 9…7…5 of: DB Single Arm Snatches…100/70 (9…7…5 each arm) Burpee Ring Muscle Up...
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6
Oct

10.7.13 MONDAY warm up– 5min Airdyne Stength: 3×10 Trap Bar Deadlift 3×10 Good Mornings 2×20 Reverse Hypers Metcon 1: 15…10…5 of: DB STOH…80/50 KB Swings…97/70...
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3
Oct

10.4.13 FRIDAY warm up– 200 Double Unders Strength: 3×3 Thruster Metcon: "GORDA FRAN" 21…15…9 of: Thruster…135/95 Chest to Bar Pull Ups For Time
2
Oct

10.3.13 THURSDAY warm up– 800m Jog Metcon: 15…10…5 of: Hang Snatch…185/125 (rest 2min after each set) For Time Gymnasty- accumulate 2min of L-Sit on Paralettes...
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1
Oct

10.2.13 WEDNESDAY warm up– 1000m Row Strength: 3×3 Back Squat Metcon: 4 Rounds of: 8 Ring Muscle Ups 8 Back Squats…275/175 (from rack) For Time
30
Sep

10.1.13 TUESDAY warm up– 10-1 Airdyne Cals and GHD Sit Ups (not for time) Strength: 3×3 Unbroken Power Cleans Metcon: 40 Power Cleans…245/165 EMOM 2...
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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