WOD

October 21, 2014 – Form

group-kettlebell-swings

Workout of the Day

A.
Three sets of:
Weighted Overhead Lunges x 12 steps (45/35 lbs.)
30-second recovery
Dumbbell Push Press x 4-6 reps
30-second recovery
Plank from Elbows x 60 seconds
30-second recovery

B.
For time, complete:
10 Wall Ball Shots (20/14 lbs.)
100 Single-Unders
10 Wall Ball Shots (20/14 lbs.)
75 Single-Unders
10 Wall Ball Shots (20/14 lbs.)
50 Single-Unders
10 Wall Ball Shots (20/14 lbs.)
25 Single-Unders

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October 21, 2014 – Function

group-kettlebell-swings

Workout of the Day

A.
In 15 minutes, work up to a heavy Overhead Squat

B.
Three sets of:
2 Strict Overhead Press + 3 Push Press
60-second recovery between sets

Weights per set by % of 1-RM  Shoulder Press: 85, 85, 85

C.
Five rounds for time of:
10 Wall Ball Shots (20/14 lbs.)
20 Double-Unders

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October 21, 2014 – Focus

group-kettlebell-swings

Workout of the Day

A.
Six sets of:
Behind-the-Neck Split Jerk + Overhead Squat
2-minute recovery between sets

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

B.
Complete four sets of the following barbell complex:
Deadlift
Clean
Front squat x 3 reps
Push Press
2-minute recovery between sets

Climb over the course of the four sets. Base the weights on the movement that limits you the most.

C.
Every 90 seconds, for 15 minutes (10 sets), complete:
10 Thrusters (95/65 lbs.)
20 Unbroken Double-Unders

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