WOD

October 28

A. Hang PC + Hang Squat Clean 1 + 1 on the min for 12 mins *start @ 50% and build from there! B. Bentover Barbell Rows 3 x 8-10 reps + 5 rds 5 Hang PC (135/95)   1Team Training  A. Hang Clean + FS w/2 secs pause + Jerk 1 x 3 reps @ 50 and 60%, 2 x 2 reps @ 70%, 2 x 1...

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October 27

A. 1-arm DB Z Press 2 x 6 per side *Moderate weight B. Pause Push Press + Pause Push Jerk  2 + 2 every 2 mins x 4 sets *nothing over 70% *Hold each dip for 2 secs on dip and 2 secs for the catch on the Push Jerk. C. Split Jerk 1 rep on the min for 5 mins @ 75-85% + 6...

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October 26

A. Goblet Squat 2 x 5 reps @ 55x1 tempo *Moderate weight B. BS @ 1010 tempo 2 x 1 rep every 90 secs @ 50-60% *Barefoot and band above knees C. BS Waveload @ 75,80,85% * 9 total singles and done as a EMOM + 2 min amrap Max Cal Row 2 min amrap 1-arm Farmers Walk...

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October 25

A.1 1-arm Half Kneeling Landmine Press 3 x 10 per side A.2 Strict Chinups 3 x amrap *No chinups do Supinated Grip Ring Rows x amrap + 5 rds 3 DL @ 70-75% of 1 rm 20 sec amrap Box Jumps (24/20) *step down 200m run @ tough effort Rest 2-3 mins after each rd   1Team...

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October 24

18 min amrap 3 C+J (155/105) *can scale up to (185/125) 6 Burpees 9 T2B 12 Lunge Steps *can scale up to 6 pistols per leg + Finisher work: 8-10 mins of: Seal Walk w/sliders x 30 ft KB Wood Chops x 8 per side Leg Curls w/sliders x 8...

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October 22

A. FS up to a heavy triple in 12 mins + Teams of 3 18 min amrap 60 WB (20/14) 50 Alternating Box Jumps (24/20) 40 PC (155/105) *alternate as singles only!   1Team Training  Grunt Work: 20-25 mins of: 100 ft Bear Crawl Sled Drag 8 Weighted Hip Thrusts 100 ft Yoke Carry...

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Programming isn’t anything

It’s everything.