WOD – October 30, 2015

 
Strength
Every 2 Minutes for 12 Minutes:
2 x Power Clean and Jerks @ 70%
WOD
 21 – 15 – 9
Deadlift (185/155)
Dips
Strict HSPU

Bonus points if you dress up today!!

By |October 29th, 2015|WOD|0 Comments

“Why I MidState” – Jason Amis

By |October 29th, 2015|Blog|0 Comments

WOD – October 29, 2015

WOD
In teams of two complete as many rounds as possible in 25 Minutes of:

50 Wall Balls 

40 Kb Swings 

30 Burpees

20 Pull-Ups 

100m Run together

By |October 28th, 2015|WOD|0 Comments

WOD – October 28, 2015

Strength/Skill
Every 2 Minutes for 12 Minutes:
2 Snatches @70%

*The focus here is to make both reps identical, try to pause for 2 seconds in the receiving position.  These don’t need to be touch and go but make sure the 2 reps are completed within the time frame.
WOD
Tabata:
Plate Ground to Overhead
V-Ups

By |October 27th, 2015|WOD|0 Comments

WOD – October 27, 2015

WOD
7 Minute AMRAP:
250|200 Meter Row
10 Goblet Squats (53/35)

Rest 3 Minutes

7 Minute AMRAP:
20 Jumping Lunges
15|10 Hand Release Push Ups

Rest 3 Minutes

7 Minute AMRAP:
20 Step Ups (24/20)
10 Push Press (95/65)

Rest 3 Minutes
Optional Extra Work:
Overhead Squat Technique Complex:
2×5: OHS @3111
2×5: OHS @3311
2×5: OHS @1113
*All of this is to be done with an empty barbell.  It is simply to feel the different […]

By |October 26th, 2015|WOD|0 Comments

WOD – October 26, 2015

ROMWOD tonight after the 6:30pm class.
Strength 
Work up to a 3 Rep Max Back Squat
WOD
5 Rounds
35 Double-Unders
200 Meter Run

By |October 25th, 2015|WOD|0 Comments

WOD – October 23, 2015

Strength/Skill
Snatch Pull + Snatch
*Work up to a heavy rep for the day then do 3 singles at 70% of todays heaviest weight. This can be a Power Snatch, the focus is more on making the pull on both movements the exact same.
WOD
4 Sets:
250|200 Meter Row Immediately into:
30 Kb Swings
*Rest as needed between rounds

By |October 22nd, 2015|WOD|0 Comments

WOD – October 22, 2015

Partner WOD
18 Minutes:
1 Power Clean (135/95)
1 Wall Ball (20/14)
200 Meter Run
2 Power Clean
2 Wall Ball
200 Meter Run
3 Power Clean
3 Wall Ball
200 Meter Run
4…
4…
200…

*Partners will alternate after completion of each movement.

By |October 21st, 2015|WOD|0 Comments

WOD – October 21, 2015

Strength
4 Super Set:
45 Second Plank Hold
10 Skull Crushers
45 Second Farmer Carry Hold
*Rest as needed between sets
WOD
9 Minute AMRAP:
10|5 Hand Release Push Ups
15 Step Up and Overs
30 Double Unders

By |October 20th, 2015|WOD|0 Comments

WOD – October 20, 2015

Strength
Strict Press – 6×4 @75-85%
*All 6 sets should be working sets, try and complete them within the 75-85% window.
WOD
4 Rounds for time:
400 Meter Run
12 Strict Pull Ups (8 Muscle Ups)

By |October 19th, 2015|WOD|0 Comments