10.19.17

October 18, 2017

Warm Up

Wod:
10 Muscle ups
29 toes to bar
50 cal row
50 box jumps
50 push ups
50 air squats
50 MB Sit Ups
50 cal row
29 HSPU
10 C2B

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10.18.17

October 17, 2017

Warm Up

Strength: BoR & Pull-ups

Wod:
15 min time cap
100 Dubs
50 Wall balls (20/14)
25 Power Snatches (95/65)
100 Dubs
50 Pistols, alternating
25 Power Cleans (95/65)

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10.17.17

October 16, 2017

Warm Up

Strength: Floor Press & Strict Press

Wod:
15 min running clock
0:00- 3:00, run 400 m then do alt DB Snatches (55/35)
Rest 1 min
4:00-7:00, run 400 m then do Pull Ups
Rest 1 min
8:00-11:00, run 400 m then do alt DB Snatches (55/35)
Res

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10.16.17

October 15, 2017

Warm Up

Strength: Back Squat & Lunge

Wod:
10 min EMOM
Burpees x 5
Thrusters x ME (95/65)
*Score is total number of thrusters

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10.12.17

October 11, 2017

Warm Up

Wod
Tabata (:20:10) - Bear Complex
- Power Clean (95/65)
- Front Squat
- Push Press
- Back Squat
- Push Press
3 min rest between tabata's, but must run 300m during rest period.
*You do not accumulate points until you complete a minimu

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10.11.17

October 10, 2017

Warm Up

Strength: BoR & Pull-ups

Wod
15 Min
800m run
Then
AMRAP
T2B x 10
Box Jump x 10
TGU x 10 (55/35) 5L/5R
*Score total rounds completed after run

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10.10.17

October 9, 2017

Warm Up

Strength: Floor Press & Strict Press

Wod:
"Amanda"
9-7-5
Muscle Up
Snatch (135/95)

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10.9.17

October 8, 2017

Warm Up

Strength: Back Squat and Lunge

Wod
Columbus Day “1492” Wod
with a partner complete 10 rounds for time:
1 Clean & Jerk (185/135)
4 Deadlifts (185/135)
9 Pull-Ups
2 Bar facing burpees

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10.5.17

October 4, 2017

Warm Up

Wod
1 Mile Run
21 KB Swings (70/55)
21 Goblet Squats (70/55)
21 Box Jumps (30/24)
800 Meter Run
15 Kettlebell Swings (70/55)
15 Goblet Squats (70/55)
15 Box Jumps (30/24)
400 Meter Run
9 Kettlebell Swings (70/55)
9 Goblet Squats

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10.4.17

October 3, 2017

Warm Up

Strength: BoR & Pull Ups

Wod 1, Tabata Time 12 mins (:20/:10)
Rotate each exercise for max effort reps during work set
V-Ups
Hollow Rocks
Superman
Plank

2 min rest

Wod 2
10 min EMOM
3 HSUP
5 Ring Dips

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