WOD 10-30-15

Strength

Warm: 4 Rounds 10 pushups 10 situps, 10 squats, pec/lat stretch

1 RM Bench Press

6×2 Bench Press (85% 1 RM), Frog Stretch

5×4 Mr Spectaculars, 5 pullups, Pigeon Stretch

6×8 Deadlifts, 4 sprint starts, 15 sec pull up bar dead hang

WOD 10-28-15

Strength (LUT)

Warm: 4 rounds: 10 Front Squats (75/55), 10 pushups, 10 Good Mornings, Y/L Rotations

1 RM Front Squat

6×2 Front Squats (85% 1 RM), Child’s Pose (focus on shoulders)

6×5 Upright Rows, 5 Dynamic Pushups, Pigeon Stretch

6×5 Hang Cleans, 2 Box Jumps (high), Hip Flexor Stretch

WOD 10-27-15

Work Cap

Warm: 3 rounds 50′ ape, 50′ bear crawl, 10 lunge + rotate, butterfly stretch

Workout:

20 min AMRAP: 200m run, 25 squats, 10 burpees

FIRE Set

4 rounds: 10 situps, 30 sec side plank (each), 10 Russian twists, 30 sec superman

WOD 10-26-15

Strength

Warm: 4 rounds: 10 SDHP (75/55), 10 lunges, good mornings, 6 windmills

1 RM SDHP

5×2 SDHP, Frog Stretch

6×5 Weighted Step Ups (20″/16″), 2 jumping lunges, pec/lat stretch

6×8 Chest Flies, 8 weighted dips, pigeon stretch

WOD 10-23-15

Strength (UTL)

Warm: 4 rounds 10 shoulder presses (45/25), 10 squats, 10 FDBE, Pec/Lat

1 RM Shoulder Press

6×2 Shoulder Press (85% 1 RM), Pigeon

6×5 Craig Specials, 5 Weighted Pullups, 5 Hip Figure 8’s

6×8 Front Rack Lunges, 4 Box Jumps, 5 Dislocates

 

WOD 10-21-15

Strength (LUT)

Warm: 4 rounds 10 Back Squats (75/45), 10 situps, 5 chin ups, frog stretch

1 RM Back Squat

6×2 Back Squats (85% 1RM), 6 Windmills

6×5 Curl to Press, 5 Shoulder Raises, 5 Hip Figure 8’s

6×5 Curtis P’s, 2 Jumping Lunges (each), Y/L Rotations

WOD 10-20-15

Work Cap 10-10

Warm: 3 Rounds 50′ bear crawl, 10 inch worms, 10 pushups, hip flexor stretch

Workout:

5 RFT: 10 KB Swings (53/35), 10 Mtn Climbers (each), 6 5m sprints

-Rest 7 min-

AMRAP 10 min: 5 pull ups, 10 dips, :30 plank

FIRE SET

4 rounds: 10 Situps, 10 Hollow Rocks, 10 Russian Twists (20/10), 10 Good Mornings

WOD 10-19-15

Strength

Warm: 4 Rounds 10 Hang Squat Cleans (45#), 10 Good Mornings, 10 Push Ups, Pigeon Stretch

1 RM Squat Clean

5×2 Squat Clean (85% 1 RM), Pec/Lat Stretch

6×5 Deadlift, 2 Box jumps, 5 Dislocates

6×8 Bench Press, 1 Rope Climb*, Frog Stretch

* sub 7 Pull ups if no rope