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WOD

10
Oct

Wednesday – October 11th

Death by 3 GHD Situps! Thank you sir! May I have another?!

Strength:
15 minutes OTM:
Power clean + clean
*Perform as quick singles. Work at weights >80% of your 1RM power clean.

WOD:
For time:
10-8-6-4-2
Deadlift #315/225
Bar facing burpee

9
Oct

Tuesday – October 10th

Rodrigo working a solid ROM! Great work Rodrigo!

WOD:
15 minute AMRAP:
200m run
10 air squat
10 pushup
20’s, 30’s, 40’s…
*The 200m run starts each round.

Post WOD at 20 minutes on the clock:
Death by:
3 GHD situp

8
Oct

Monday – October 9th

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

Skill:
10 minutes working split jerk technique with an empty bar (#45/35)

WOD:
“Sean”
10 rounds for time: *Optional 30 minute cap
11 chest to bar pullup
22 front squat #75/55

7
Oct

Sunday – October 8th

Tom bringing out his inner bear!

10am – WOD
11am – WOD

12pm-2pm – Open Gym

WOD:
“The Chief Unbroken”

Complete 5 rounds of the following:

3 Minute AMRAP of:
3 power clean #135/95
6 pushup
9 air squat
1:00 Rest
Athletes will start each AMRAP where they left off from the previous one.

Post (4 Minutes after WOD):
1/2 Mile Run Ahead Group Run With 20lb. Medball

6
Oct

Saturday – October 7th

Corina working on letting go… of dumbbells.

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Bring a friend!

Team Strength:
3 rounds:
2 minutes work
1 minute rest
*Perform a 100′ bent over sled pull relay in teams of 3.

Partner WOD:
For time:
200′ bear crawl
100 wall ball shot #20/14 to 10/9′
100 toes to bar
200′ bear crawl
50 wall ball shot
50 toes to bar
200′ bear crawl
**One works while one rests. Split work as desired.

6
Oct

Saturday – October 7th

Corina working on letting go… of dumbbells.

10am – WOD
11am – Open Gym/CLE Barbell Club
12pm – Bring a friend!

Team Strength:
3 rounds:
2 minutes work
1 minute rest
*Perform a 100′ bent over sled pull relay in teams of 3.

Partner WOD:
For time:
200′ bear crawl
100 wall ball shot #20/14 to 10/9′
100 toes to bar
200′ bear crawl
50 wall ball shot
50 toes to bar
200′ bear crawl
**One works while one rests. Split work as desired.

5
Oct

Friday – October 6th

So much suffering!!!

Strength:
7×3 front squat >70% ascending

WOD:
6 rounds for time: *20 minute cap
10 overhead squat #135/95
50 double under
10 power clean