Friday 10.31.14

                   Happy Halloween

A)  Death by.... Power Snatch

     Min 1: 1- power snatch

     Min 2: 2- power snatch

     Min 3: 3- power snatch

    Continue for as long as possible 

    *Rxd weights (115/75), you can go heavier but this wod needs to be a burner!  Lighter will be harder

B) 4 quality rounds 

    20- weighted situps 

    15- weighted deficit pushups

    10- strict press

C) Rec/Mob

         Or

    2 min max calorie row or bike 

    

 

Thursday 10.30.14

A) EMOM 10

    3- hang power clean 

    1- jerk

   * climb as heavy as possible with no misses 

B)  AMRAP 15

    Buy In: 1000m row

    50- hspu or 50- hand release push up

    50- pistols 

    40- oh lunge (45/25)

    40- chest2bar pull-ups or pull-ups 

    30- box jumps (24/20)

    30- V ups

  Max Double Unders 

 * Score is max double unders 

     

Wednesday 10.29.14

A) Hatch day 3.2

   BS

 10@60%

 10@65

   8@70

   8@75

  FS

  5@60%

  5@65

  2x5@70

Accessory

OHS 5x5

Dips 3x5

RDL 3x8

Tuesday 10.28.14

A) EMOM 8

    6- single arm kb thruster (3 each arm)

   

B)  3 rds

    600m run

    25- toe2bar

    10- burpee box jump (24/20)

C) Rec/Mob

Monday 10.27.14

A) Hatch day 3.1

BS

8@65%

8@70

6@80

6@85

FS

5@60%

5@70

5@75

5@80

B) AMRAP 5

3- power snatch (115/75)

20- double unders

C) Rec/Mob

Friday 10.24.14

                   Katrin Davisdottir

A) For time:

    Accumulate 100 pull-ups 

    *Each time you come off the bar run a penalty 200 meters

B)  EMOM 15

    Min 1: 15- thrusters (100/70) unbroken

    Min 2: 10- burpee box jumps (24/30)

    Min 3:  8- touch n go deadlift (you choose, but go heavy)

C) Rec/mob

Thursday 10.23.14

A) Open Wod 13.4

     AMRAP 7

    Climb ladder adding 3 reps to each movement each round 

   Clean and jerk (135/95) Masters 55+(115/65) 

   Toes 2 bar

3,3,6,6,9,9,12,12 etc...

B)  For Time:

     60- cal row

     30- burpees

C) Rec/Mob

Wednesday 10.22.14

Hatch 2.2

BS

10@60%

8@70

8@75

8@80

FS

5@60

5@65

2x5@70

Bent over row- 3x10

Dips- 3x10 (rings)

RDL- 3x10 (135/95)

Tuesday 10.21.14

         

A) EMOM 8 

    3 hang power clean

   *heavy as possible

B) Running

    Try to keep attempts within 5 seconds of each 

   4x400 meters 

   Rest 90 seconds between attempts

C) For Time: 

    50- pull-ups 

    50- burpees

    

Monday 10.20.14

A) Hatch day 2.1

BS

10@60%

8@65

6@70

6@75

6@80

FS

5@60%

5@70

2x5@75

B) 3 rds

    75- double unders

    15- shoulder2oh 

  *Loading

    Beg- (95/65)

    Int- (115/75)

    Rxd- (135/95)

    COMP (155/105)

    

C) Rec/Mob

    *seriuosly stretch you guys!!!

Friday

                      Kara Webb

A)

EMOM 21

Max reps

Min 1: Handstand push-ups

Min 2: 45 sec max cal row/bike

Min 3: thrusters (95/65)

B) For Time:

     30- burpee box jumps (24/20)

C) Rec/Mob

Thursday 10.16.14

A) EMOM 14

    Odd min: 1- snatch 

    Even min: 12 burpees 

   * your score is total weight successfully lifted on the snatches.  You may increase the weight on the snatch but not lower the weight.  

B)  AMRAP 10

     Buy in: 200m weighted run (45/25)

     25- oh lunge (45/25)

     50- sit-ups 

     75- push-ups 

     100- pull-ups 

C) Rec/Mob

Wednesday 10.15.14

            The weight buffet awaits

Hatch day 1.2

BS

10@60%

8@65

8@70

8@75

FS

5@60

5@65

2x5@70

Behind neck press

3x10

Squat snatch press

2x10

Tuesday 10.14.14

                 Matt straight ballin' 

A) 5 rds

   Every 2 min

   50- double unders

   15- kb swing 

    5- deadlifts (you choose the weight)

B) For time:

    50- toe 2 bar

C) Plank 

    * accumulate 5 min

    *try to beat previous time 

Monday 10.13.14

Hatch day 1.1

BS

10@60%

8@70

6@75

4@80

FS

5@60

3x5@70

AMRAP 5

Burpees 

Friday 10.10.14

                             Tug!

A) EMOM 8

   3 power clean 

   2 front squat 

   1 jerk

   *heavy as possible

B) AMRAP 7 

    Climb the ladder 

    2,4,6,8,10 etc.

    Deadlift (225/135)

    HSPU

C) Rec/Mob

Thursday 10.9.14

Wednesday 10.8.14

3x3 behind neck jerk @85% CJ 1RM

Behind neck push press 3x5 @70% CJ 1RM

Accessory
RDL 5x15
Oh lunge 5x20
Weighted pull-ups 5x5

Tuesday 10.7.14

A) Deadlift
    * establish 5RM

B) For Time:
     400 m run
     20 box jumps
     20 kb swing
     400 m run
     15- box jumps
     15 kb swings
     400m run
     10 box jumps
     10 kb swings
   
C) Rec/Mob

Monday 10.6.14

A) 30-20-10-5

    Pull-Ups

    Thrusters (95/65)

   *chest 2 bar is recommended for competitors and open athletes 

B) EMOM 8

    Min 1: 20 wall balls

    Min 2: 40 double unders

    Min 3: 15 wall balls 

    Min 4: 30 double unders 

    Min 5: 10- wall balls

    Min 6: Max double unders 

   *sets should be unbroken 

C) Rec/Mob

Friday 10.3.14

                  Let Enrique kiss 

               away that quad pain 

At 0:00

12-9-6

Hang power clean (115/75)

Front squat 

Push press

At 10:00

3rds

20- wall balls 

20- sit-ups

At 20:00

AMRAP 5

PISTOLS!!!!

Thursday 9.2.14

        Wednesday was Susan's first 

               official day at SBC!  

                Welcome Susan

A) EOMOM 8

    50- Double unders 

    12- burpees

B) 5rds

    2min rounds

   200m run 

   Max effort pull-ups

  Rest 1 min

C) Rec/Mob