October 19 WOD

October 19 WOD

Barbell Skill: Deadlift (AC) for max reps 1AE4M 2 rounds Metabolic Conditioning: 2 min clock then 2 min rest – 3 rds 200m run 10 Push-Jerks(AC) Box Jumps(24/20) IRT Score = bar # / total box jump...
October 18 WOD

October 18 WOD

Barbell Skill: Overhead Squat – max reps 1AE3M 60% of 1RM 70% of 1RM 80% of 1RM 90% of 1RM Metabolic Conditioning: 7 min clock: 100 Double-Unders (Buy-In) Max reps of Power Snatch(75/55) Toes to Bar – Lower Score...
October 17 WOD

October 17 WOD

Metabolic Conditioning: 20 Deadlifts(225/155) 20 Pullups 400m run 15-15-300m-10-10-200m-5-5-100m
October 16 WOD

October 16 WOD

Metabolic Conditioning: “Fight Gone Bad” 1 min at each station: Row for cal, Wall Ball, SDLHP(75/55) Box Jumps(20″), Push-Press(75/55) 1 min rest – 3 rounds
October 15 WOD

October 15 WOD

Metabolic Conditioning: KB Swing(70/44) DB Snatch(50/35) Sit-Ups w/ Medicine Ball(20/14) 10-9-8-7-6-5-4-3-2-1
October 13 WOD

October 13 WOD

Metabolic Conditioning: 20 min AMRAP 7 Pull-Ups 14 Wall Ball(20/14 to 10′) 21 Double-Unders