Month: October 2019

Friday – 191101

WOD “Open WOD 20.4” For time (20 min cap): 30 Box Jumps (24″/20″) 15 Clean & Jerks (95/65) 30 Box Jumps (24″/20″) 15 Clean & Jerks (135/85) 30 Box Jumps (24″/20″) 10 Clean & Jerks (185/115) 30 Alternating Pistols 10 Clean & Jerks (225/145) 30 Alternating Pistols 5 Clean & Jerks (275/175) 30 Alternating Pistols …

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Thursday – 191031

Don’t forget to wear your costume to workout today! Sol will pick his favorite and the winner will receive a WMCF coffee tumbler! SWOD Every 2 minutes for 14 minutes (7 sets), complete: Full Snatch + Snatch Balance + Overhead Squat – increase load as possible – WOD For time: 15 Power Snatches 15 Overhead …

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Wednesday – 191030

SWOD Tabata 5m Shuttle Sprints – rest 2 minutes – Tabata 5m Shuttle Sprints WOD Every 3 min for 15 minutes (5 sets), complete: 10/8 Cals on the Rower 10 Burpee Box Jump Overs (24″/20″) 10 KB Swings (70/55)

Tuesday – 191029

SWOD Every minute on the minute for 12 minutes: Power Clean + Hang Power Clean – increase weight each set, start light and build up – WOD 5 rounds for time of (16 min cap): 35 Double Unders 7 Strict Handstand Push Ups 5 Power Clean & Jerks (165/115)

Saturday – 191026

WOD “You Decide” In teams of 4 complete the following: 200 Wall Ball Shots (20/14) 100 Burpee Box Jumps (24″/20″) 100 Toes to Bar / Hanging Knee Raises 100 Handstand Push Ups / Hand-release Push Ups 200 KB Swings (55/35) Workout Details… – Only one athlete at a time working on the movements above – …

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Friday – 191025

WOD “Open WOD 20.3” For time (9 min cap): Rx 21 deadlifts (225/155) 21 handstand push-ups 15 deadlifts (225/155) 15 handstand push-ups 9 deadlifts (225/155) 9 handstand push-ups 21 deadlifts (315/205) 50-ft. handstand walk 15 deadlifts (315/205) 50-ft. handstand walk 9 deadlifts (315/205) 50-ft. handstand walk Scaled 21 deadlifts (135/95) 21 hand-release push-ups 15 deadlifts …

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Tuesday – 191022

SWOD 15 minutes to build to a heavy single Clean & Jerk for the day WOD “DT” 5 rounds for time of: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerk (155/105)