WOD 10.20.14

khalipa-clean

October 19, 2014 | Posted in Daily WOD | By

Workout of the Day 10.20.14

Skill of the Day:

4 rounds of:

  • 30sec Flexed Arm Hang
  • 30sec Rest

Strength:

  • Clean 5×3@75%

WOD:

5 min AMRAP:

  • 5- Sandbag  Get-ups 20/40#
  • 10- Sandbag Squats 20/40#

Post Rounds & Reps…

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Endurance WOD 10.18.14

bike 2

October 17, 2014 | Posted in Endurance WOD | By

Endurance WOD 10.18.14

 

3 Sport- 

A.  Bike- 2 hrs.

B.  Run-6 miles

Done back to back, no rest, work on transitions.

 

Running-

Long Run

M- 6 miles

H- 6 miles

S- 2 miles

 

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WOD 10.17.14

IMG_2452

October 16, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 10.17.14

Skill of the Day:

OH Complex w/barbell

  • Press/PP/PJ/SJ
  • 5 minute 2 rep EMOM

Strength:

  • Deadlift 5×8@90%

WOD:

8 min AMRAP:

  • 10- Bench Press 65/95#
  • 15- Ring Rows

Post Total Rounds & Reps…

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WOD 10.16.14

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October 15, 2014 | Posted in Daily WOD | By

Workout of the Day 10.16.14

Skill of the Day:

OHS w/barbell

  • 3 minute 5 rep EMOM (Snatch Grip)

Strength:

  • Jerk 5×3@65%

WOD:

For Time:

  • 100- Double Unders
  • 50- Thrusters 55/75
  • 25- Wall Walks (anyway possible)

Post Time…

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Endurance WOD 10.16.14

improve_your_endurance (1)

October 15, 2014 | Posted in Endurance WOD | By

Endurance WOD 10.16.14

 

3 Sport- 

A/R Day

  • Pick one sport and do 30-45 min Skills and Drills

Running-

A/R Day

  • 70% paced run for 20 minutes then skills and drills for

M- 30 mins

H- 20 mins

S- 10 mins

 

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WOD 10.15.14

rings

October 14, 2014 | Posted in Daily WOD | By

Workout of the Day 10.15.14

Skill of the Day:

4 Rounds:

  • 30 second Ring Support
  • 30 second rest

Strength:

  • Back Squat 5×8@65%

WOD:

4 Rounds of 30 second max effort:

  • Push-ups
  • Sit-ups
  • Rest

 

 

Post Rounds and Reps…

 

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Endurance WOD 10.14.14

back

October 13, 2014 | Posted in Endurance WOD | By

Endurance WOD 10.14.14

3 Sport- 

  • Back Squat 5×8@65%
  • Then: CFMK WOD 

Running-

M- Marathon

  • Back Squat 5×8@65%
  • Then:  CFMK WOD 

H- Half Marathon

  • Back Squat 5×8@65%
  • Then:  CFMK WOD 

S- Shorter than 13.1

  • Back Squat 5×8@65%
  • Then:  CFMK WOD

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WOD 10.14.14

kettlebell

October 13, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 10.14.14

Skill of the Day:

3 Position Snatch w/BB (hip, knee, shin)

  • 3minute 3 rep EMOM

Strength:

  • Press 5×5 @ 65%

WOD:

12 min AMRAP:

  • 400m Run
  • 15- KB Swings 35/53

Post Total Rounds/Reps

 

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Endurance WOD 10.13.14

runners

October 13, 2014 | Posted in Endurance WOD | By

Endurance WOD 10.11.14

 

3 Sport- 

Follow the CFMK WOD

 

Running-

Follow the CFMK WOD

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WOD 10.13.14

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October 13, 2014 | Posted in Daily WOD | By

Workout of the Day 10.10.14

Skill of the Day:

4 rounds of:

  • 30sec Handstand Hold
  • 30sec Rest

Strength:

  • Clean 5×3@65%

WOD:

3 Rounds of:

  • 250m- Row
  • 30sec- Rest

Post Total Time…

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