Entries by Cori Smith

Tuesday 10/16/18

Strength: See Accessory WOD: Each WOD scored separately, 39 min running clock A) 9 minute AMRAP 9 DL (Rx 225/155) 6 Burpee box step ups 3 Rope Climbs (x6 pull to stand) *Rest 3 min* B) 9 min AMRAP 90 DU’s 60 Sit ups 30 Cal Row *Rest 3 min* C) Run 1 mile for […]

Monday October 15th

Strength: Warm up to 85% of clean and bench press, then 15 min alternating EMOM A) Clean – 3, 3, 2, 2, 2 B) Bench Press – 3, 3, 2, 2, 2 C) Rest / change weights WOD: 5, 10, 15, 10, 5 Double KB Front Squat (Rx-53/35, Scaled 35/26) Double KB Push Press (As […]

Friday 10/12/18

Strength: None WOD: NFT, 5 Round maximum 16 steps front rack lunge AHAP 6 SA DB Bench Press AHAP SA Farmer’s carry to end of fence and back (switch hands for return) 12 lateral ploy box jumps (6 / side) 30 sec hollow body (accumulate if needed) Accessory: 10 min pistol practice, pistol mobility work, […]

Thursday 10/11/18

WOD: 40 min cap Run 1600m 16 Pull ups 50 ft HS walk -or- 100 ft bear crawl 16 TTB Run 1200m 12 Pull ups 50 ft HS walk -or- 100 ft bear crawl 12 TTB Run 800m 8 Pull ups 50 ft HS walk -or- 100 ft bear crawl 8 TTB Run 400m 4 […]

Wednesday 10/10/18

Strength: Back Squat 5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 2 @ 95%) WOD: 12 min for max reps 10 Russian Swings (Rx+ 70/53, Rx 53/35, Scaled 35/25) 10 BW squats *If you finish 15 rounds, move on to rower* Max cal in remaining time Accessory: 3 x 30 sec ea Pigeon pose […]

Tuesday 10/9/18

Strength: 12 min per station, if finished early move on to next station A) 2RM strict press B) 2 RM push press C) 2 RM push jerk D) If time remains, reduce load to heaviest set from B and perform one additional set of max reps push jerk WOD A: Tabata Bike WOD B: 4 […]

Monday 10/8/18

Strength: Warm up to approx 95% of snatch 1RM 5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85% Then 12 min ETMOM 2 heavy snatches on every third minute on the minute WOD: 6 min AMRAP 3 Ring MU (scale C2B pull up only) 6 DL (Rx+ 275/195, Rx 225/155, Scaled 185/130 or as needed) 9 […]

Friday 10/5/18

Strength: Deficit Strict HSPU OR Strict Press + wall ball or slam ball chest pass 5, 4, 3, 2, 1, (4-5 x 3 at greatest deficit possible) *scale warm up sets as needed Strict Press Option: 5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 95%) 3 max effort slam ball passes (wall or […]

Thursday 10/4/18

Strength: 30 min running clock A) 15 min to build up to 3RM OH squat, if finished early move to B B) 15 min to build up to 3RM Front Squat, if finished early move to C C) If any time remains, drop to 95% of B and complete an additional 2 sets of 3 […]

Wednesday 10/3/18

WOD: 30 min AMRAP 1, 2, 3, 4, 5, 6, 7, 8, 9. 10… Bar MU (Scale – 1 pull up, 1 dip) Burpee Box Jump 300m run Strength: Performed after WOD 5 x 3 / side Dumbbell Rows AHAP Accessory: 30 OH slam ball slams (try to keep steady, unbroken pace) Quadruped wrist extension […]