Skill: 4×2 slow motion Turkish get-ups Strength: Barbell prep WOD: “SEVEN STRONG” In this order you will have 3 minutes per exercise to complete max reps at these weights: Snatch (165 lb./105 lb.) Clean & Jerk (205 lb./115 lb.) Bench
Friday WOD, October 13, 2017
Friday 13th origins and myths, International Business Times _________________________________________________ Strength: 5 sets of Snatch complex: 2 power snatches + 2 overhead squats WOD: “Filthy 50” For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings, (35 lb./ 26 lb.)
Thursday WOD, October 12, 2017
Skill: 5×2 slow as possible toes to bar (pause at the top) Strength: Work to a heavy power clean WOD: Every minute on the minute for 20 minutes, do: Even minutes: 2 Power cleans (205 lb./125 lb.) Odd minutes: 2
Wednesday WOD, October 11, 2017
Skill: Pull-up bar traverse (all 4 points) Strength: 7×2 Weighted pull-ups WOD: As many rounds as possible in 18 minutes of: 50ft Handstand walk 50ft Lunges (with 25 lb./15 lb.plate) 10 Box jumps 100m Run Post loads and completed rounds
Tuesday WOD, October 10, 2017
Will Christian Pulisic be the next big name in soccer? Watch this story from 60 Minutes: _______________________________________________________________ Skill: L-sit (leg raises), 5 attempts Strength: 5×1 Deadlift @ 85% WOD: For time: 1000m Row 50 Sit-ups 50 Double-unders 50 Sit-ups 50