Monthly ArchivesOctober 2015

10/29/15 standard

Strength/Speed Component 9-9-9 BS @ 50% 1RM
(Quick, fluid, FULLY-executed movements)
“Hands Off Your Knees”
25 min AMRAP
100 double-unders (25 attempts AND 50 singles)
S2OH (95/65)
Every time you finish the round of 9…you will start over with the DU’s and start the rounds of 21-15-9 again…

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10/26/15 standard

2-person partner WOD:
20 min EMOM
5 Pull-Ups
8 Hang Power Cleans (95/65)
Min 1: partner 1 does 5 pull-ups, then partner 2 does 8 HPC
Min 2: swap exercises
Switch exercises every minute. Quick transitions are necessary.
Cool Down:
4-min plank hold (1 person works at a time for a total of 4 min)

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10/23/15 standard

This is the WOD that destroyed me both physically and mentally at Regionals in 2012 and why my programming changed.  I decided that I would never again be left on the floor defeated because of a lack of strength.  Monday Coach Todd takes over and we know he will do an amazing job!!  We are [...]

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Back To The Future standard

As part of Back to The Future Day..we are going back in time!!  We last did this WOD in 2011!
WARM-UP: For Time: 40 Calorie Row
WOD: Illudium Q -36 Explosive Space Modulator
5 Rounds:
6 Curtis P’s (95/65): 1 CP = 1 Power Clean, 1 Lunge on each leg, Push [...]

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10/20/15 standard

Strength: Push Press: Work to a 3RM
15 Minute AMRAP:
200m Run
10 C2B Pull-Ups/20 KB Swings (55/35)
Alternate Pull-Ups and KB Swings Each Round
Rd 1: 200m Run + 10 C2B Pull-Ups
Rd 2: 200m Run + 20 KB Swings
Rd 3: 200m Run + 10 C2B Pull-Ups…etc…

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