WOD

Sunday, October 28th

October 27, 2018

On a Running Clock

“Annie”

50-40-30-20-10
DU’s
Abmat Sit-ups

At 15:00

15AMRAP

10 KB SDLHP (70/53)
10 Box Jumps (24/20)
10 HR Push-ups


Saturday, October 27th

October 26, 2018

***WOD in your Halloween Costume Partner WOD is HERE!!!***

 

Halloween Costume WOD

 
31AMRAP
31 Pull-ups
31 Power Cleans (95/65)
31 Burpee Bar Hops
31 OH Plate Lunge (45/25)
31 TTB
31 S2OH (95/65)
31 Deadlifts (95/65)
31 Wall Balls (20/14)
 
Partner Runs 200m
 

*** IF YOUR COSTUME IS VERY RESTRICTIVE, THEN USE VERY LIGHT WEIGHTS***


Friday – October 26th

October 25, 2018

**Save the Date: Tomorrow Saturday, October 27th. WOD in your Halloween Costume Partner WOD!!!**

 

Deadlift

% of (3RM + 10 lbs)
3@70%
3@80%
max reps @90%
 

Bench Press

% of (3RM + 5 lbs)
3@70%
3@80%
max reps @90%
 

10AMRAP

5 Strict Press (115/75)
10 Cal Row
15 Abmat Sit-ups
*The Strict Press weight should be a weight that you can do unbroken for most rounds
 

Extra Credit

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


Thursday – October 25th

October 24, 2018

**Save the Date: This Saturday, October 27th. WOD in your Halloween Costume Partner WOD!!!**

 

9EMOM

Min 1: :40 Strict HSPUs
Min 2: :40 Dead Bugs
Min 3: :40 MB Twists (20/14)
 

“Kelly”

5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
 

Extra Credit

Front Squat 6×1@94%
GHD Sit-ups 3×20


Wednesday – October 24th

October 23, 2018

 

**Save the Date: This Saturday, October 27th. WOD in your Halloween Costume Partner WOD!!!**

 

Week 5 of Snatch

 
Every 2 mins (6 sets)
1.1 Squat Snatch with Pause in Catch (80+%)
*Rest 10 seconds between singles
 
 

“Fitness”

Front Squats
5×5
 

For Time:

10-9-8-7-6-5-4-3-2-1
Russian KB Swing (70/53)
Burpees
 

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 23rd

October 22, 2018

***Save the Date: This Saturday, October 27th; WOD in your Costume Partner WOD***

“Bradshaw”

10 Rounds
3 HSPUs
6 Deadlifts (225/155)
12 Pull-ups
24 DU’s
(30:00 time cap)

“Fitness”

10 Rounds
6 Hand-Release Push-ups
6 Deadlifts (155/105)
12 Ring Rows
24 Lateral Bar Hops

Extra Credit

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


Monday, October 22nd

October 21, 2018

**Save the Date: This Saturday, October 27th. WOD in your Halloween Costume Partner WOD!!!**

Back Squat

% of (3RM + 10 lbs)
3@70%
3@80%
max reps @90%
 

For Time

5 Rounds
5 Front Squat (165/115)
10/7 Ring Dips
 

“Fitness”

5 Rounds
5 Front Squats (moderate weight)
10 Push-ups
 

Extra Credit

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


Sunday, October 21st

October 20, 2018

**Save the Date: This Saturday, October 27th. WOD in your Halloween Costume, Partner WOD!!!**
 

For Time

Run 1 mile (5 laps)
100 DU’s
90 Sit-ups
80 Step-ups (24/20)
70 Air Squats
60 MB Twists (20/14)
50 Push-ups
40 Box Jumps (24/20)
30 Burpee
20 Alternating DB Snatch (50/35)
10 per arm DB S2OH (50/35)


Saturday, October 20th

October 19, 2018

Partner WOD

 

“Open”

 
Filthier Fifty
50 Box Jumps (30/24)
50 Pull-ups
50 American KB Swings (70/53)
50 Back Rack Lunge (135/95)
50 TTB
50 Shoulder to OH (135/95)
50 Deadlifts (135/95)
50 Wall Balls (20/14)
50 Burpee Bar Hops
50 DU’s per partner
 
*Partners work/rest at will.
 

“Fitness”

50 Box Jumps
50 Ring Rows
50 KB Swings
50 Lunges
50 Sit-ups
50 DB Shoulder to Overhead
50 Banded Good Mornings
50 Wall Balls
50 Burpees
50 Lateral Bar Hops per partner
 
**Save the Date: Next Saturday, October 27th. WOD in your Halloween Costume, Partner WOD!!!**


Friday, October 19th

October 18, 2018

Deadlift

% of 3RM
5@65%
5@70%
5@75%
 

Bench Press

% of 3RM
5@65%
5@70%
5@75%
 
 

“Diane”

21-15-9
Deadlifts (225/155)
HSPUs
 

“Fitness”

21-15-9
Deadlift (155/105)
Hand-Release Push-ups
 
 

Extra Credit

4 Rounds
DB Bench Press x10
Banded OH Extension x20
Banded Push Downs x20
 
**Save the Date: Saturday, October 27th. WOD in your Halloween Costume, Partner WOD!!!**


1 2 3 4 5 70