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Monthly Archives: October 2016

Monday, October 31, 2016

HAPPY HALLOWEEN!!!

MONDAY
WOD
For Time: 3 Rounds
25 Wallballs 20/14
20 Calorie Row
15 Thrusters 95/65
10 Burpees

By |October 30th, 2016|WOD|Comments Off on Monday, October 31, 2016

Saturday, October 29, 2016

SATURDAY

WOD
For Time
400m run
35 Chest-to-bar Pull-ups
400m run
25 Handstand Push-ups
400m run
25 Dips
400m run
35 Toes-to-bar 400m run

By |October 28th, 2016|WOD|Comments Off on Saturday, October 29, 2016

Thursday, October 27, 2016

THURSDAY
WOD
For Total Reps: 5 rounds
2 minutes rowing, for calories
1 minute rest
2 minutes wallballs 20/14
1 minute rest
*goal is consistent meters and wallballs from round to round

By |October 26th, 2016|WOD|Comments Off on Thursday, October 27, 2016

Wednesday, October 26, 2016

WEDNESDAY
Weightlifting Wednesday

Overhead Squat: 3 x 8

Deadlift: 3 x 6

Reverse Lunge: 3 x 8 (per leg)

By |October 25th, 2016|WOD|Comments Off on Wednesday, October 26, 2016

Tuesday, October 25, 2016

TUESDAY
TEAM TUESDAY!!

Teams of 3 For Time:

3 Rounds
60 Bench Press 135/95
15 Rope Climbs
60 Box Jump Overs 24/20

By |October 24th, 2016|WOD|Comments Off on Tuesday, October 25, 2016

Monday, October 24, 2016

MONDAY
WOD
With a Running Clock…
AMRAP 5
10 Power Snatch 95/65
10 Burpees over bar

-rest 5 minutes-

AMRAP 5
10 Power Snatches 115/75
10 Burpees over bar

-rest 5 minutes-

AMRAP 5
10 Power Snatches 135/95
10 Burpees over bar

By |October 23rd, 2016|WOD|Comments Off on Monday, October 24, 2016

Saturday, October 22, 2016

SATURDAY
WOD
For Time: 4 Rounds
5 Muscle-ups
10 Squat Snatches 95/65
15 Box Jumps 24/20
400m Run

By |October 21st, 2016|WOD|Comments Off on Saturday, October 22, 2016

Friday, October 21, 2016

FRIDAY
WOD
DT
For Time: 5 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Jerks 155/105

midline cashout:
3 rounds for quality
5 strict toes-to-bar
max L-sit hold

By |October 20th, 2016|WOD|Comments Off on Friday, October 21, 2016

Thursday, October 20, 2016

THURSDAY
WOD
For Time: 4 Rounds
50 Double Unders
25 Sit-ups
15 Sumo Deadlift High Pull 95/65

By |October 19th, 2016|WOD|Comments Off on Thursday, October 20, 2016

Wednesday, October 19, 2016

WEDNESDAY
Weightlifting Wednesday
Back Squat: 6 x 2 (3 second pause)
*use the same weight across all sets

Bench Press: 6 x 4
*climbing in weight

Cashout
50 Barbell Curls
50 Banded Tricep Pushdowns

By |October 18th, 2016|WOD|Comments Off on Wednesday, October 19, 2016

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