Entries by Chris Aiello

8.13.15

Strength- Sumo deadlift high pull 5-5-5-5-5 WOD- EMOM E: 10 Ball slams (20/16), 5 push press (115/85) O: 15 med ball sit ups

10.8.15

BLACKOUT WEEK! (WODs posted after last class of the day) Strength- Overhead squat 5-5-5-5-5 WOD- “Elizabeth” 21-15-9 Cleans (135/95) Ring dips

10.5.15

14 Minute AMRAP 10 bodyweight bench press 20 Alt. DB Plank Rows (50/25) 14 Minute AMRAP 10 Deadlift @ 50% 1RM 5 Squat clean & split Jerk Use deadlift weight for squat clean & split Jerk.

10.2.15

Strength- Romanian Deadlift 5-5-5-5-5 AMRAP 25 45 double unders 30 box step ups w/DB (35/20) 15 burpee box jump overs 400m run

9.28.15

Strength- Deadlift 1-1-1-1-1 Metcon- Open 15.5 27-21-15-9 reps for time of: • Row (calories)/bike • Thrusters 95/65# *Rx athletes have priority to use rower **Sub rower for 400m, 300m, 200m, 100m run

9.27.15

5 rope climb buy in 30-20-10 Hang Dumbbell snatch (70/50) Back extensions GHD sit ups 5 rope climb buy out *400m run between sets

9.26.15

Strength-back pause squats 2-2-2-2-2 Hold below 90° with muscles engaged (Power squat) for 10 seconds. 20 Minute AMRAP 1 deadlift @ 75-85% 1 RM 2 muscle ups/box or band mu 3 squat cleans (205/1115) 4 Handstand push ups *try box or band bar muscle ups for this workout instead of subbing pull ups and dips

9.24.15

Strength 10-5-5-3-3 Muscle snatch Power snatch Squat snatch *Use the same load for all 3 lifts **Increase weight each set Metcon 10 Minute AMRAP 10 Sumo deadlift high pull 10 bar facing burpees

9.23.15

Skill Double under practice WOD 50-40-30-20-10 Box jumps (24/20) front squat (95/65) pull ups/ring rows *100 double unders between sets