WOD

October 25, 2014 – Form

front-squat

Workout of the Day

A.
Four sets of:
Wall Climb x 2 ascents
60-second recovery
Back Squat x 3-5 reps at 31X2
2-minute recovery

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push-Ups
15 Air Squats

Recover for 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
10 Wall Ball Shots (20/14 lbs.)
10 Box Jump Step-Downs (24″/20″)

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October 25, 2014 – Function

front-squat

Workout of the Day

A.
To completion:
Handstand Push-Ups x 15 reps

2-minute recovery, and then…

Kipping Handstand Push-Ups x 15 reps

B.
Five sets of:
High-Bar Back Squat x 5 reps
3-minute recovery between sets

Climb over the course of the five sets to the day’s heaviest set of five.

C.
Three sets for max reps of:
60 seconds of Push-Ups
60 seconds of Air Squats
60-second recovery between sets

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October 25, 2014 – Focus

front-squat

Workout of the Day

A.
On the minute, for 12 minutes, perform:
Even minutes: Hang Snatch
Odd minutes: Snatch

All sets are performed at 80-85% of your 1-RM Snatch

B.
Every two minutes, for 10 minutes (five sets), complete:
Hang Clean + Clean

Weights per set by % of 1-RM Clean: 65, 70, 75, 80, 85

Then…

Every two minutes, for 10 minutes (five sets), complete:
Clean

All sets are performed at 90% of your 1-RM Clean

C.
Three sets of:
High-Bar Back Squat x 10 reps

Weights per set by % of 1-RM Squat: 60, 70, 80

D.
Two sets of:
Good Mornings x 10-12 reps at 21X0
90-second recovery between sets

 

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