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WOD Archive for October 2017

October 4, 2017

1. Warm-up
3 Steady Rounds:
7 Snatch Balance 95/65lbs
:30 HS Hold
10 Horizontal Ring Rows

2. Strength
Back Squat
4×4 @70%
 

3. Conditioning
4 Rounds:
12 Power Snatch 135/95lbs
12 Overhead Squats
12 Burpees
 

Lite Class
400m Lunge then

5 rounds of
12 Power Snatch
12 Front Squats
40 Double Unders

October 3, 2017

1. Warm-up:
10 Banded Good Mornings
20 Overhead Squats 95/65lbs
40 Double Unders

2. Strength
Deadlift
5×1 @ 75-80%
 

3. Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (below knee)
Every :90 for 6 rounds
1 Rep @ 90%+
Heavier than last week.
 

4. Conditioning
4 Rounds:
Row 40/30 Calories
Rest 2:00
Full effort each interval.
 

Lite Class

40/30/20/10

Row 40 Calories
40 Burpees
40 Deadlifts
40 Push Press

October 2, 2017

1. Warm-up
4 Steady Rounds
10 Light Kettlebell Thrusters
200m run

2A. Strength
Back Squat
5×5 @60%
 

2B. Strength
DB Bench Press
Neutral Grip
5×10
 

3. Conditioning
AMRAP 18 Minutes
6 Power Cleans 225/155lbs
3 Rope Climbs
Run 800m
 

Lite Class

AMRAP 18 Minutes
10 Power Cleans 225/155lbs
10 Pull-ups
Run 800m

10 Thrusters

10 T2B

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