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toes-to-bar

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 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 2/15: Sled Pushing

Skill:

Sled pushes 30m

Sled drags 40m

Tire flips

WOD:

AMRAP 9 minutes

200m run

10 toes-to-bar

10 ring dips

September 21/15: Bring Your Running Shoes!

Strength:

EMOM for 10 minutes

Even minute: 10 front rack lunges, increase weight as you go

Odd minute: 1 box jump every 20 seconds at 80% of max height

WOD:

20 Minute AMRAP

400m run

20 hand-release push0ups

10 front squats (135/95)

10 toes-to-bar

 

September 8/15: 15 Minutes of Pain

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Skill:

Pull-up strict work

4×3 strict pull-ups

5×3 strict chin-ups (hands reversed)

5×5 ring rows (as challenging as possible)

WOD:

15 minute clock for the following:

0:00 to 5:00 minute: AMRAP 5 pull ups, 10 wall balls, 15 air squats

5:01 to 10:00 minutes: 800m run (or as far as possible)

10:01 to 12:00 minute: MAX rep walking lunges

12:01 to 14:00 minute: MAX double unders

14:01 to 15:00 minute: MAX toes-to-bar

10636234_10152614167238286_9127026935652811459_n

September 4/15: Running Backwards, Wall Balls, Lunges & Toes-to-Bar

collage2

Strength:

Establish a heavy Custis P

1 power clean + 1 front rack lunge L + 1 front rack lunge R + push press

WOD:

2 rounds for time

400m run forwards

200m run backwards

40 wall balls

30 walking lunges with wall ball overhead

20 toes-to-bar

collage2

August 26/15: Oh a Running We Will Go!

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Strength:

Push press–work up to a 1 rep max and then attempt as many reps as possible with said max weight.

WOD:

For time do

20 toes-to-bar

20 kettlebell swings

200m run

25 burpees

25 wall balls

400m run

30 empty bar thrusters

30 push press

600m run

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August 13/15: 10 Minutes of Heaven

IMG_5527

Strength:

Every Minute on the Minute

1 power snatch + 1 hang power snatch + 1 overhead squat

The goal is to do the set unbroken

WOD:

10 minute AMRAP

15 toes to bar

10 snatches (115/75)

50m farmers carry (53/35)

IMG_5527

August 6/15: A Hot 15 Minutes

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Strength:

5×4 strict toes-to-bar or as high as you can go

4×5 strict pull-ups

WOD:

15 minute AMRAP

5 ring dips

10 overhead squats (95/65)

20 medicine ball sit-ups (20/14)

11816366_855317711190349_9114371546042640652_o

July 16/15: Chip-chip-Chipper WOD

TexasFC FB Page n Blog-56

WOD:

For time complete:

50 burpees

40 kettlebell swings (53/35)

30 goblet squats (53/35)

20 toes-to-bar

10 10m bear crawls

Cool Down:

1000m row

50 hollow rocks

50 sit-ups

TexasFC FB Page n Blog-56