Foundations W.O.D.

  • October 25th, 2014

     

    Todays Skill: Weekly Review

     

    Skill Review: N/A

     

    Warm up: Tabata Hollow Rocks

     

    WOD: “Holbrook” – Revised – Each Round For Time, 10 Rds:

    • 5 Thrusters, 75/45#   65/35#
    • 15 Jumping Pull Ups
    • 100m Sprint
    • Rest 1 min.
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Level I W.O.D.

  • October 25th, 2014

     

    Warm up

    • Row 500m/Run 400m/300 SUs

    then 2 rounds

    • :30 Squat Hold
    • 5 Spiderman Walkouts
    • 5 Front Squats, 95/65#

     

    Strength

    • 1.) Pause Front Squats: 4×5, AHAP

     

    • 2.) Bent-Over Rows: 4×8, AHAP

     

    Conditioning

    “the ’96 Bulls” 4 RFT of:

    • Run 400m
    • 7 Hang Cleans (full), 125/85#
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Level II W.O.D.

  • October 25th, 2014

     

    Warm up – 3 rds

    • Row 300m
    • 25 DUs
    • 10 Med Ball Clean + Press

     

    WOD 1 – EMOM for 16

    • Odd – 15/12 Cal Row
    • Even – 3 Clusters, 155/105#

     

    WOD 2 – w/ a HEAVY Sandbag

    • Run 800m
    • Run 400m
    • Run 200m
    • Run 100m
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