WOD

October 30

A. BS @ 1010 4 singles *Band around knees 10 secs descent, 10 secs pause in the hole B. Weighted Ring or bar Dip 4 x 3 reps *after the last rep, drop the weight and do a max static hold at the top + 10 min amrap 8 BS (135/95) 8 Pullups 8 Weighted Abmat Situps 1Team...

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October 29

A. Snatch up to a double for the day *12-15 mins + Partner Workout 7 sets each of: 60 sec amrap 5/10/15m shuttle run 5 Power Snatch (115/78) Amrap DU *alternate every amrap for each partner   1Team Training: REST    Endurance  25 min amrap 2K row then amrap the...

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October 28

4 sets of: Every 2 min alternating movements Bench Press x 6-8 reps 1-arm db rows x 10 per arm + For time 75 Wall Balls (20/14) 50 T2B 100 ft D-ball OH Walking Lunge Steps (30/15)   1Team Training MU work here for 15 mins + For time 10 Rope Climbs @ 15 ft 150 DU 500m...

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October 27

4 sets of: Every 2 mins alternating movements: DL x 10 reps *tng 1 arm Waiters Walk x 100 ft per arm @ tough weight   2 min amrap AB/AD for Cals 2 min amrap Up n over Box jumps (24/20) 2 min amrap KB Swings (70/53) rest 2 mins 1 min amrap AB/AD for Cals 1 min amrap Up...

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October 26

A. FS + Jerk 3 + 1 for 2 sets, 2 +1 for 3 sets Partner Workout 14 min amrap 5 C2B Pullups 7 FS (135/95) 9 Burpees over the bar *Alternate full rds!   1Team Training A. Snatch 3 x 2 singles @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, 1 x 2 singles @ 80% B. High Hang Clean 5 x 3...

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October 24

Partner Workout 4 min amrap Push Press (115/78) *Alternate every 30 secs rest 1 min 4 min amrap T2B *alternate every 20 secs rest 1 min 4 min amrap Wall Balls (20/14) *alternate every 30 secs rest 1 min 4 min amrap Burpees over the bar *alternate every 20 secs   1Team...

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Programming isn’t anything

It’s everything.