Archive for October, 2014

A)10 min EMOM 1 Clean and Jerk (build if comfortable) B) 20, 15, 10, 5 Squat Cleans 5, 10, 15, 20 Box Jumps Scaling option MB Cleans Step Ups

A1) Hip Thrust 3 X 15 A2) Row 3 X 250m @30X1 B) 10 min EMOM Odd – Pistol Squats 6/6/ Step Ups 6/6 Even – Pull-ups 6 C) 12 min AMRAP 10 Pull-ups 30 Wall Ball 60 DU’s Scaling Option Ring Rows Goblet Squats 120 Single Unders

So it’s been a while since we have posted an article, this one will be more directed at nutrition than any other.  Still reading? Good. Nutrition is something I haven’t wanted to write too much about.  Nutrition seems to be a touchy subject for most.  As I bring this up please realize I’m trying to […]

A) L -Sits 3 X 60sec B) 10 min EMOM Odd – Deadlift X 6 Even – HSPU X 6/ Wall Walk X 2 C) 4 rounds 10 Tire Flips 15 S2OH 20 Yard Sprint rest as needed Scaling option: 3 rounds Partner Tire Flips 15 S2OH 20 Yard Sprint rest as needed

A) 10 min EMOM 1 Hang Snatch  (Build if comfortable, technique if not) B)3 rounds for time of: Run 400 meters 21 Hang Power Snatch 12 C2B Pull-ups Scaling Option: Run 200m/ Row 500m 21 KB Swings 12 Pull-ups/Ring rows

A) External Rotation 3 X 15 B) OH Squat 5 X 3  (15 min) C) 21 – 15 – 9 OH Squat T2B Scaling Option: Goblet Squat Leg Raise

Hero Wod Thomas 21 Thruster 12 Rope Climb 15 Thrusters 9 Rope Climbs 9 Thruster 6 Rope Climbs

A)10 min EMOM 1 Clean and Jerk (build if comfortable) B) For time: 50 Wall-balls 30 Cleans 15 muscle-ups Scaling option For time: 30 Wall balls 15 Cleans 15 Ring Rows/15 Ring Dips

A1) Hip Thrust 3 X 15 A2) Row 3 X 250m @30X1 B) 10 min EMOM Odd – Pistol Squats 6/6/ Step Ups 6/6 Even – Pull-ups 6 C) Partner WOD 4 rounds for time: P1 Row 250m P2 AMRAP KB Swings then switch