Month: October 2017

Wednesday 11.1.17

Strength/Skill: Handstand Pushups 3 x 8, every 2 minutes for last week’s mods: 10.24.17 WOD: Partner Chipper for time 125/87 row cals 75 HRPUs 50

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Monday 10.30.17

Strength/Skill: Partial Back Squats, 5 x 3, 60%, every 2 minutes 1 rep = Below parallel, to just Above parallel, to Below parallel, then all

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Friday 10.27.17

Strength/Skill: Pullups 3 x 10, every 2 minutes Strict, keeping a hollow body as best as possible Coaches, please write previous mods on the board and

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Thursday 10.26.17

Strength/Skill: Tempo Front Squats, 6 x 3, 60%, every 2 minutes 3 – 3 – 1 tempo 3 sec down, 3 sec pause at parallel,

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Wednesday 10.25.17

Strength/Skill: Clean Pulls & Hang Power Cleans 1 Complex = 1 Clean Pull + 1 Hang Power Clean (without dropping the bar) 6 x 2,

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Tuesday 10.24.17

Strength/Skill: Handstand Pushups 3 x 8, every 2 minutes WOD: 20 min Partner Relay AMRAP 9 HSPUs 12 T2B 15 Goblet Squats (70/50) **Transition: .3/.2

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Monday 10.23.17

Strength/Skill: Snatch EMOM 2 x 3 @ 60% of 1RM 1 min rest/change weights 2 x 2 @ 75% of 1RM 1 min rest/change weights

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Friday 10.20.17

Strength/Skill: EMOM 5 rounds of: 7 Floor Press 7 Bent-over Row 7 Front Squats You will perform 7 reps of each exercise a total of

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Thursday 10.19.17

Strength/Skill: Pull-ups, Hollow Body, Strict as possible, 3 x 10, every 2 minutes Coaches, please write previous mods on the board Coaches, adjust the 3RM sheet

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