#400m run

warm up: 400m run then 2 rounds of: 12 sit-ups 12 star jumps 12 burpees

strength: squat 5×5 @ 50% slide and drag drill (135/95)

WoD: “Freddy Krueger Chasing Cindy”

21 KB swings (70/53)

21 burpees

400m run

2x (5 pull-ups, 10 push-ups, 15 air squats)

15 KB swings (70/53)

15 burpees

400m run

2x (5 pull-ups, 10 push-ups, 15 air squats)

9 KB swings (70/53)

9 burpees

400m run

2x (5 pull-ups, 10…

“Helen”

3RFT

400m run

21 KB swings (53/35)

12 pull-ups

WOD 131023:

BBG

1) 3X3 Snatch from Power Position off Blocks @ 75%-85% (depending on ability) – rest 60-90 sec. - 3x3 @150#  2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80% (depending on ability) – rest 60-90 sec. - X

Strength

1a) Front Squat/Back Squat: 4X7/13 @ 94% (of load used on 131021) – rest 90 sec. - 190# across MAKE EM SAY UGHHHHHH> I feel like death now. 1b) 4X5 Weighted Ring Dips + ME Ring Dips – heaviest possible, rest 90 sec. - X

Note: The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be very heavy. After locking out the 5th rep, drop the DB and immediately begin a ME unweighted set.

Conditioning

5X400m Run

Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.

KADIRE TO THE MAX TO RUN AFTER 7/13s. 

1:23

1:34

1:36

1:40

Coach Steve’s Birthday WoD!!

Shhhh!!! It’s a surprise!

Partner Chipper

In teams of two, complete the work below, splitting the cleans, box jumps, and pull-ups as you see fit.

400m run both partners

50 hang cleans (120/85)

400m run both partners

75 box jumps (24/20)

400m run both partners

100 pull-ups