#290 WOD- Oct 20th, 2017

Warm up – 5 Minutes -Agility Line Drills w/ coach With a Running clock: 3 Separately timed workouts @0:00 begin For Time -Run 400m -30 Burpees -Run 400m @10:00 Begin (Rx+ begin @ 8:00) For time -Run 400m -30 Sumo Deadlift High Pulls (95/65) -Run 400m @ 20:00...

#289 WOD- Oct 19th, 2017

Warm up – 3 Rounds -Row 200m -15 Good Mornings -10 Barbell Muscle Snatches -5 Snatch Balance Barbell Warm up w/ coach 20 Minutes to Establish: 1RM Squat Snatch For Time -7 Squat Snatches (115/75) -60 Double Unders -6 Squat Snatches -50 Double Unders -5 Squat...

#288 WOD- Oct 18th, 2017

Warm up – 3 RoundsĀ  -10 Scap Pull ups -10 KB Goblet Squats -200′ Shuttle sprint 5 Rounds (teams of 3, 4 if needed) Station 1: Row 15 Calories Station 2: 15 Pull ups (30 Jumping Pull ups) Station 3: KB Front Rack Hold (athlete picks weights) Station 4 (if...

#287 WOD- Oct 17th, 2017

Warm up – 3 Rounds -Row 200m -15 Good Mornings -10 Scap Pull ups -5 Deadlifts (building in weight each round) 30 Minute EMOM Minutes 1-10 (alternating) -5 Deadlifts (275/185) -15 Box Jumps (24/20) Minutes 11-20 (alternating) -AMRAP Toes to Bar -8 Bar Facing...

#286 WOD- Oct 16th, 2017

Warm up – 3 Rounds -10 Wall Balls -5 Wall Therapy Squats -Soldier March to the rig -Butt Kicks Back to the wall 20 Minutes to Establish : 1RM Back Squat -7 @ 40 % -5 @ 60% -3 @ 80 % For Time -20 Squat Cleans (95/65) -Run 600m -10 Squat Cleans (145/95) -Run 400m...