Monday, October 05, 2015

2015-10-06 WOD

"Touch and Go Deadlift Skill Work"
Deadlift, 3x5 at very moderate weight
It's time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then. If you need help with starting percentages, the area of 60% will work. Post load.

AMRAP 30 Minutes
...200m Burden Run (30/20# med ball)**
...15 Overhead Squat (135/95#)
...15 Bar Facing Burpees
Post rounds/reps.

COMPETITORS: **Instead of the Burden Run in the metcon, upscale to a Farmer's Carry (2x53/35#).

Sunday, October 04, 2015

2015-10-05 WOD

Clean & Jerk 10x1 @80-90%
Full Squat Clean & Split Jerk. Move up based on feel. Percentages based on test week max.
Time cap of 20 minutes.

AMRAP in 10 minutes of:
...5 Power Snatch (165/110#)
...2 Rope Climbs
...15 GHDSU
...2 Rope Climbs
Post rounds/reps.


Friday, October 02, 2015

2015-10-03 Skill Workshop & CompWOD

SKILL WORKSHOP for tomorrow is:

If you're having issues with the front rack and/or overhead squats or just need some help stretching out, come join us for an hour of mobility! Yes, mobility will improve your skill! If you can't get into the right positions because your body is so tight, how can you do the correct technique?

Remember, Open Gym is from 08:30-11:30. The Skill Workshop is completely optional and will go from about 08:45-10:00.


Thursday, October 01, 2015

2015-10-02 WOD

Find 1RM Squat Snatch.

EMOM until Failure Of:
...Odd Minutes: 3-6-9-12-15-etc C2B Pull Ups
...Even Minutes: 30 Double Unders
Post rounds/reps.


Wednesday, September 30, 2015

2015-10-01 WOD

Find 1RM Push Press.

15-12-9 reps for time of:
...Toes to bar
...Thrusters (135/95#)
...4" Deficit kipping HSPU
Time cap of 15 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-10-03:

Tuesday, September 29, 2015

2015-09-30 WOD

Find 1RM Split Jerk from rack (front rack)

"MisFit Sprint Triathalon"
...500m Row
...1 Mile Assault Bike
...400m Run
Time cap of 10 minutes. Post time.


Monday, September 28, 2015

2015-09-29 WOD

Find 1RM Overhead Squat.

3 RFT of:
...20 Lateral Barbell Burpees
...30 Wall Balls (30/20#)
Time cap of 13 minutes. Post time.