Rowdy Roddy Piper (PG version)
Tuesday November 6th
Strength: Front Squat, 1 1/4
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3-3-3-3-3
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Building in weight
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WOD: 4 rounds for time
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25 wall ball shots (20/14”)
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30 Double unders
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15 Hang Snatches (95/63)
Monday November 5th
Strength: Pause Clean + Clean
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Every 2 minutes for 20 minutes
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Pause at the knee for 2 seconds*
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Building in weight
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Let feel dictate load, aim not to fail, be HEAVY, be CONSISTENT.
WOD: 11/24/2015
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10-9-8-7-6-5-4-3-2-1 rep rounds for time:
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Deadlift (250/175lbs)
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Burpee over the barbell
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Kettlebell swing (53/35lbs)
Time Cap: 15:00 minutes
SATURDAY!!!!!
Friday November 2nd
Strength: Back Squat
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3-3-3-3-3
WOD: Open WOD 14.5
MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees
MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees
MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees
Genna
Thursday November 1st
Strength:
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Strict Press + Push Press
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4 sets x (3 Strict Press + 3 Push Press)
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Going up in weight, build to a max for the complex
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WOD: For time
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200m run
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400m heavy odd object carry (Rx+ 100/75, Rx: 50/40)
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800m run
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400m heavy odd object carry
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200m run
Happy Birthday Coach!!
Wednesday October 31st
Workout of the day
“TK”
Complete for time:
10 reps 95/135lb Squat Clean
31 Toes to Bar
47 Box jumps 24″ box
10 reps 95/135lb Power Snatch
31 Ring Dips
47 Double Unders
10 reps 95/135lb Thruster
31 Pullups
47 Burpees
71 O.H. Walking lunge steps with 25/45lb plate
A true benchmark WOD. Hmmm, who is this “TK”, and what is this WOD all about?
Compare to 103117, 103116, 103015, 103114, 103113, 103112, 103111, 103110, 103009