Month: October 2012

WOD 121030

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 5 @ 75% 3 @ 85% 1+@ 95% Conditioning 4 Rounds for total work time of: 7 UB OH Press @ 65% (of 1RM) 400m Run Rest 1:1

WOD 121029

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 5 @ 75% 3 @ 85% 1+@ 95% Skill 8 min Chest Facing Wall Handstand & Shoulder Touch Practice DEMO ***Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into …

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WOD 121027

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 3 @ 70% 3 @ 80% 3+@ 90% Conditioning 5 Push Jerk @ 135/95# 10 Burpee Broad Jump 15 KB Swing @ 55/35# 10 Push Jerk 20 Burpee Broad Jump 30 KB Swing 15 Push Jerk 30 Burpee Broad Jump 45 KB Swing The new West …

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WOD 121026

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 3 @ 70% 3 @ 80% 3+@ 90% Conditioning In 12 minutes complete: 100 Double-Unders AMRAP of… 7 Deadlifts 225/135# 12 Bar Facing Burpees Notes: The 100 UB Double-Unders are a “buy-in”. When the 12 minute clock starts they must be completed before moving on to the …

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WOD 121025

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 3 @ 70% 3 @ 80% 3+@ 90% Skill 10 min Handstand work then  10 min Ring work Conditioning For time: 2000m Row Ross gettin some during the “Jessica” fundraising workout! Support Your Team. Do you support your teammates at WMCF?  Do you celebrate their achievements as …

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WOD 121024

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 3 @ 70% 3 @ 80% 3+@ 90% Strength/Conditioning 1a) 3 X 5 Split Shoulder Press – Heavy – Rest 30 sec DEMO 1b) 3 X 5  ME UB Chin-ups – Rest 30 sec 1c) 3 X 10 Bulgarian Split Squat (Front Rack) – Heavy – Rest …

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WOD 121023

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 3 @ 70% 3 @ 80% 3+@ 90% Conditioning 5 Rounds not for time of: 3 Hang Power Cleans @ 80% (of 1RM) 6 Broad Jumps 12 Toe to Bars 100m Sprint What’s a Power Clean? The Clean starts in a position similar to the deadlift. Clean …

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WOD 121022

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 3 @ 70% 3 @ 80% 3+@ 90% Skill 5 min HS Walk practice Conditioning 3 Rounds for time of: 25 Jumping Squats @ 45# DEMO VIDEO 20 KB Push Press @ 55/35# (2 KBs/2 arms) 15 Pullups ***Begining today all burpees from the 100 Days of …

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121020

Strength Continue your 5-3-1 program or see the board for a supplemental strength workout.  You can download the 5-3-1 Program spreadsheet here. then: 4 Rounds for time of: 400m Run 50 Squats Paleo Pancakes Ingredients: 3 Bananas 1/4 cup Almond Butter 3 Eggs 1 Tbsp Vanilla Extract Coconut Oil Fresh fruit for topping or to …

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