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8
Oct

Tuesday 100713 To Wednesday 100813

Upcoming Events
  • October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
  • October 26th. 9am to 6pm. Rock Tape Seminar
Tuesday (10/7)
WOD Prep:
 
1. For Time – 21-15-9 of:
Toes To Bar
Box Jumps (24/20)
Deadlift (225/155)
* 18 Minute Time Cap
 
2. Sotts Press 5 x 5
* Build Up To A Heavy Weight, But Not To Failure
** Rest 90 Seconds Between Working Sets
* 15 Minute Time Cap
 
3. Planche 6 x 10 Second Holds
* Rest As Needed

 

Wednesday (10/8)
WOD Prep:
* Hold for 3 Minutes
 
MEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
 
WOMEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
 
2. 15 Minutes To Establish a 1RM Bear Complex
* Rest As Needed Between Attempts
 
3. 5 Minute AMRAP of:
 
 

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