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PearlandCF

October 22/15: Squat Snatch & Ladder WOD

TFC WOD2254

Strength:

5 @ 60%, 5 @ 65%, 5 @ 70% of the squat snatch

WOD:

21-18-15-12-9-6-3 of the following

Overhead squat (95/65)

Toes-to-bar

TFC WOD2254

October 21/15: Sneaky EMOM

61391449

Strength:

5 @ 60%, 5 @ 65%, 5 @ 70% for floor press

WOD:

EMOM for 10 minutes of

5 pull-ups

10 hand release push ups

20 double unders

Cool Down:

10 x 50m sprints

61391449

October 20/15: Grace, Isabel and MORE!

clean-meme-generator-if-you-cant-clean-it-dont-jerk-it-172798

WOD:

20 calorie row

15 burpees

then

Grace: 30 clean & jerks for time (135/95)

Isabel: 30 snatches for time (135/95)

then

5 minute AMRAP

50m sprint

3 tires flips

clean-meme-generator-if-you-cant-clean-it-dont-jerk-it-172798

October 19/15: Backwards and Forwards

partner-wod-trojan-crossfit-kettlebell-swings-alternating-lunges-flutter-kicks-russian-twists

Skill:

Min1: 10 weighted step ups onto box

Min2: 10 box jumps

Min3: 15 jumping lunges

WOD:

25 Minute AMRAP

200m run forwards

200m run backwards

50 wallballs

25 kettlebell swings

partner-wod-trojan-crossfit-kettlebell-swings-alternating-lunges-flutter-kicks-russian-twists

October 16/15: Turkish Get-Ups!

iron_man_thor_turkish_get_up

Skill:

3 sets of 4 turkish get-ups, 2 on each side

10/7 strict pull-ups

1 rope climb

WOD:

15-12-9-6-3

Deadlift (225/155)

Kettlebell swings (52/35)

Hollow rock (x2 30, 24, 18, 12, 6)

iron_man_thor_turkish_get_up

October 15/15: Squat Snatch Practice

barecove55

Strength:

Squat snatch 10 x 1 at 80-95% of one rep max

WOD:

3 Rounds for Time

Max wall balls in 2 minutes (20/14)

rest 30 seconds

Max shoulder-to-overhead in 90 seconds (155/105)

rest 30 seconds

Max double unders in 1 minute

rest 1 minute

barecove55

October 14/15: Burpees and Snatches

Skill:

Floor press: 3 x 4 at 80%, 3 x 2 at 90%, 3 x 1 at 95%

WOD:

12 AMRAP

10 burpees over the box (24/20)

10 power snatch (115/75)

October 13/15: Bring Your Running Shoes

Skill:

1 deadlift + 1 squat clean + 1 front squat + 1 shoulder to overhead

WOD:

1 mile run

100 air squats

75 sit-ups

50 hand release push-ups

October 12/15: Whose Afraid of Bears?

Skill:

EMOM for 10 minutes

Even: 30 double unders

Odd: box jump at 90% of max height

WOD:

3 Rounds for Time

5 bear complex (135/95)

10 pull-ups

Rest 3 minutes then 2 Rounds for Time

10 clean and jerks (135/95)

15 toes-to-bar

Rest 2 minutes then 1 Round of

10 wall balls

10x 10m bear crawls

October 9/15: Run!

pcf 3

WOD

5k run

pcf 3


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