WOD

Tuesday, October 16th

October 15, 2018

“Klepto”

4 Rounds
27 Box Jumps (24/20)
20 Burpees
11 Squat Clean (145/100)
 

“Fitness”

4 Rounds
27 Box Jumps
20 Burpees
11 Russian KB Swings
11 Air Squats
 

Extra Credit

Chinese DB Row 4×6-8
Banded Face Pulls 4×15-20
Barbell Bicep Curls 4×10-15
 
 
**Save the Date: Saturday, October 27th. WOD in your Halloween Costume Partner WOD!!!**


Monday, October 15th

October 14, 2018

Back Squat

% of (3RM + 10 lbs)
5@65%
5@75%
max reps @85%
 

For Time:

Run 1 Lap
30 Pull-ups
30 S2OH (115/75)
30 TTB
Run 1 Lap
 

Extra Credit

Hip Thrusts 5×5
Single Leg RDL 3×10
Side Planks :60/side
 
**Save the Date: Saturday, October 27th. WOD in your Halloween Costume Partner WOD!!!**


Sunday, October 14th

October 13, 2018

For Time:

Run 3 Laps
then
8 Rounds
10 Alt. DB Snatch (50/35)
12 Burpees
14/12 Cal Row
then
Run 3 Laps


Saturday, October 13th

October 12, 2018

3 Person Teams

2 Rounds
100/70 Cal Row
100 Box Jumps Overs (24/20)
100 Power Cleans
100 Burpee Bar Hops
 
Round 1: (135/95)
Round 2: (115/75)


Friday, October 12th

October 11, 2018

Deadlift

% of 3RM
5@75%
3@85%
max reps @95%
 
 

Bench Press

% of 3RM
5@75%
3@85%
max reps @95%
 

For Time

3 Rounds
21/18 Cal Row
12 S2OH (135/95)
 

Extra Credit

4 Rounds
DB Bench Press x10
Banded OH Extension x20
Banded Push Downs x20


Thursday, October 11th

October 10, 2018

For Time

2000m Row
then
 
10 Rounds
5 Push-ups
10 Box Jumps (24/20)
15 Sit-ups
 
then
Run 3 Laps
 

Extra Credit

Front Squat 6×1@92%
GHD Sit-ups 3×20


Wednesday, October 10th

October 9, 2018

Week 3 of Snatch

In 15 minutes build to a technical but challenging:
3-Position Squat Snatch (High Hang, Hang, Floor)
 

“Open”

For Time:
30 OH Squat (95/65)
50 DU’s
20 OH Reverse Lunge (95/65)
50 DU’s
10 Hang Squat Snatch (95/65)
 

“Fitness”

For Time:
30 Front Squats (75/55)
30 Lateral Barbell Hops
20 OH Plate Lunge (45/25)
30 Lateral Barbell Hops
10 Hang Power Snatch (75/55)
 

Extra Credit

12EMOM
Min 1: :40 TGU right
Min 2: :40 Hip Extension
Min 3: :40 TGU left
Min 4: :40 MB Twists


Tuesday, October 9th

October 8, 2018

9EMOM

Min 1: :40 HS Walk
Min 2: :40 Dead Bugs
Min 3: :40 Alt. Pistols
 

“Nate”

20AMRAP
2 Ring Muscle-up
4 HSPUs
8 American KB Swings (70/53)
 
 

“Fitness”

20AMRAP
4 Ring Rows
6 Push-ups
8 American KBS
 

Extra Credit

Chinese DB Row 4×6-8
Banded Face Pulls 4×15-20
Barbell Bicep Curls 4×10-15


Monday, October 8th

October 7, 2018

Back Squat

% of 3RM
5@75%
3@85%
max reps @95%
 

For Time:

Run 2 Laps
40 Toes to Bar
30 Front Squat (135/95)
20 Burpee Bar Hops
 

Extra Credit

Hip Thrusts 5×5
Single Leg RDL 3×10
Side Planks :60/side


Sunday, October 7th

October 6, 2018

For Time

21-15-9
Box Jumps (24/20)
Pull-ups
then
Run 3 Laps
then
100 DU’s
75 Sit-ups
50 Air Squats
then
Run 3 Laps
then
3 Rounds
30 DB Step Ups (24/20) (50/35 one DB)
20 HR Push-up
10 Alternating DB Snatch (50/35)
**Repeat: October 1, 2017**


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