10/31…WOD

10/31…WOD

Warm up:TC

Skill/strength:

  • 20 mins to work on
  • Kipping pull-ups/butterfly pul-ups, HSPU/HS Holds/HS walks, Rope Climbs

WOD:

For time:

  • 60 DU (180 single skips)
  • 50 Walking lunges
  • 40 burpees
  • 30 AB MAt sit ups
  • 20 Pull-ups
  • 10 wall climbs

10/30..WOD

Warm Up:TC with burgener

Skill/Strength:

  • snatch mechanics
  • 10 mins EMOM 2 power snatch & 1 hang squat snatch @70 % of 1RM Snatch

WOD:

For time:

  • 21 OHS 75/55
  • 42 lateral jump over bar
  • 15 OHS 75/55
  • 30 lateral jump over bar
  • 9 OHS 75/55
  • 18 Lateral jumps over bar

Finish with 30 ball slams 20/14

10/29..WOD

Warm up: TC with Hamstring PNF stretch

Skill/strength:

Dead lift mechanics.

  • 20 mins to find 1RM Deadlift

WOD:

TABATA 4 mins for each (20sec on/10sec off)

  • Rowing
  • Broad jumps (measured by distance you will broad jump down in back in a 50 foot area count the number of times you go 50 feet)

10/27…WOD

Warm up:TC

WOD:

Teams of 2

FOR TIME:

  • 40 Dead lifts 185/135
  • 40 Box jumps 24/20
  • 200 feet wheelbarrow walk(50′ down and back twice)
  • 30 Shoulder to overhead 95/75
  • 30 T2B
  • 100 feet wheelbarrow walk (50′ down and back)
  • 40 Wallballs 20/14
  • 40 partner AB MAT situps with medball 20/14
Finish with 1k row

You and you partner can split the load of the reps.

Wear ’em if you got ’em

Last minute but that’s how things go down some times. If you’re feeling festive and in the spirit of Halloween….wear the costume of your choice Saturday! Remember you want to wear something that you can move in:) The staff at Cadre still have fond memories of Jason Baliman running and doing pull ups in “Hammer Pants”!!! Try to stay serious about a WOD with THAT going on in front of you!!!!

10/26…WOD

Warm up:TC

Skill/strength: Core/Plank/Stablization work (L-holds, planks, side planks, flutter kicks)

 

WOD:

3 Rounds

1 Min @ each movement:

  • Cal row
  • walking lunges
  • Burpees
  • Kb Swings 55/35
  • HSPU/ HS Holds
  • rest 1 min

10/24..WOD

Warm up:

Row 3×100 m 30 sec rest between
50%,75%, 90%
10 full frogger series
2 min each leg: couch stretch
10 inchworms
2 min each leg: foam roll hamstrings

Skill/Strength:

  • 5-10 Mins Squat clean Mechanics
  • 2 Squat cleans EMOM for 10 Mins @ 70%

WOD:

10 MIN AMRAP

  • 2 Power Hang Cleans 115/75
  • 4 AB MAT Sit ups
  • 4 Power Hang cleans
  • 8 AB MAT sit ups
  • 6 Power Hang Cleans
  • 12 AB MAT Sit ups
  • and so on…. for 10 mins

10/23…WOD

Warm up:
3 min jump-rope (work on single skip consistency, or DU if want)
20 mountain climbers
20 pull-up/ring row
10 (5 sec) good morning to a squat
-shoulder mobility

Skill/strength:

  • 5×3 strict press @ 80-85% 1 RM

WOD: 3 Rounds

  • 8 C2B pull-ups
  • 16 Box Overs 24/20
  • 8 push press 115/75
  • 16 Wall balls 20/14

Finish with 50 DU (150 Single Skips)

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