Oct 23, 2014 WOD

Posted: October 23, 2014 in Uncategorized

30 Minute AMRAP:

10 Pull-ups

10 T2B

Run 400M

SCF SQUAT PROGRAM (optional) Ensure that a full, dynamic warm-up that includes hip/ankle mobility is completed prior to squatting. Lifts are based off of your 1RM Back and Front Squat from October 17th, 2014. Take 2-3 minutes of rest between each set. Ensure PERFECT FORM is used for all squats.

Back Squat        

6 Sets of 3 reps @ 80% BS 1RM

22 Oct, 2014 Rest Day!

Posted: October 22, 2014 in Uncategorized

21Oct, 2014 WOD

Posted: October 21, 2014 in Uncategorized

16 min EMOM:

0/Even:

5 Bar Facing Burpees

5 Shoulder to Over Head @ 95/65#

Odd:

15 Double-Unders or 30 Single-Unders

5 Front Squat @95/65

Oct 20, 2014 WOD

Posted: October 20, 2014 in Uncategorized

6 RFT of:

10 Power Snatch @ 115/75

30 Lateral Bar Hops*

*Lateral Bar Hops: Athletes will start with bar on the (R) or (L) side of their body facing one end of the bar. They will then hop laterally over the bar (like a ski slalom) as fast as possible for 30 reps. Keep knees/feet together to avoid injury.

SCF SQUAT PROGRAM (optional) Ensure that a full, dynamic warm-up that includes hip/ankle mobility is completed prior to squatting. Lifts are based off of your 1RM Back and Front Squat from October 17th, 2014. Take 2-3 minutes of rest between each set. Ensure PERFECT FORM is used for all squats.

Back Squat        

6 Sets of 2 reps @ 70% of BS 1RM 

Oct 19, 2014 Rest Day

Posted: October 19, 2014 in Uncategorized

Oct 18, 2014 WOD

Posted: October 18, 2014 in Uncategorized

Partner WOD
This is a relay setup, meaning 1 partner does a full round, Partner 2 starts immediately after.
6 RDS (3 per partner)
15 Box Jump 30/24
Row 100
then; No rest
6 Rds ( 3 Per partner)
12 Burpees
Row 100
then; No rest
6 Rds (3 per partner)
10 H.R. Push-up
Row 100

Oct 17, 2014 WOD

Posted: October 17, 2014 in Uncategorized

15 Minutes to find 1RM Back Squat.

15 Minutes to find 1RM Front Squat.

**COMING OCTOBER 20th: SCF Squat Program. You need these numbers to guide your program!