Monthly Archives: October 2012

Monday, October 29

Strength: take 10 minutes to complete 3 sets of 3 reps of Bench press @ 80%, 85% and 90% next week we will perform Squat max Met-Con WOD: 1 handstand hold for as long as possible 2 front rolls 3 … Continue reading

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Monday, October 22

  Strength: Based on last week’s Bench Press max: 3 sets of 5 reps @ 70%, 75% and 80% of Max Met-Con WOD: “Quarter Gone Bad” Complete four rounds of the following: there is a 1 minute rest between rounds 95#/55# … Continue reading

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Monday, October 15

Warm Up: 2 laps of halls 20 jumping jacks 10 hand-release push ups pigeon stretch Strength: take 12 minutes to establish a bench press max Met-Con WOD: WOD: done with a partner; only one person works at a time. This … Continue reading

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Monday, October1 Let’s switch it to Rock’tober!

Picture of Sammy Crampton (2014) WOD 5 Toes through Rings/Toes to Bar/Knees up 100 Skips 4 MINUTE AMRAP REST 2 MINUTES 7 Burpees 20 Air Squats 5 MINUTE AMRAP REST 3 MINUTES 10 Pull Ups/with bands/jumping 20 KB Swings 24/16 … Continue reading

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