WOD

Saturday, November 4th

November 3, 2017

Hours:
7:30, 9, 10, 11:30am
 
Partner WOD
 
30AMRAP
50 Lunges
50 Sit-ups
50 Cal Row
50 Burpees
50 KB Swings (53/35)
 
Partners alternate after running 200m


Friday, November 3rd

November 2, 2017

Deadlift
8@60%
8@65%
8@70%
8@75%
 
 
“Open”
3 Rounds
30 Hang Power Cleans (115/75)
30 Wall Balls (20/14)
30/21 Cal Row
 
“Fitness”
3 Rounds
30 KB Swings
30 Wall Balls
30/21 Cal Row
 
 
Extra Credit
5×5 Bench Press
3x 10 Bamboo Bench Press
3x 10 DB Skull Crushers


Thursday, November 2nd

November 1, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: 1-2 Rope Climbs
 
For Time
Run 3 Laps
 
then
 
14 Rounds
5 TTB
7 HR Push-ups
9 Box Jumps (24/20)
 
then
 
Run 3 Laps
 
Extra Credit
12EMOM
Min 1: :40 Side Plank Reach Through
Min 2: :40 Ski Erg
Min 3: :40 Side Plank Reach Through
Min 4: :40 MB Twist


Wednesday, November 1st

October 31, 2017

OH Squats
5×3 (building)
 
“Open”
 
3AMRAP
21 OH Squats (95/65)
21 Burpee Bar Hops
Max Cal Row
 
Rest 3mins
 
3AMRAP
18 OH Squats (115/75)
18 Burpee Bar Hops
Max Cal Row
 
Rest 3mins
 
3AMRAP
15 OH Squats (135/95)
15 Burpee Bar Hops
Max Cal Row
 
Score = Total Calories
 
“Fitness”
 
3AMRAP
21 Goblet Squats
21 Burpees
Max Cal Row
 
Rest 3mins
 
3AMRAP
18 Goblet Squats
18 Burpees
Max Cal Row
 
Rest 3mins
 
3AMRAP
15 Goblet Squats
15 Burpees
Max Cal Row
 
Score = Total Calories
 
 
Extra Credit
3x 10 Hip Thrusts
3x 10/leg Bulgarian Split Squats
3x 25 GHD Sit-ups


Tuesday, October 31st

October 30, 2017

HAPPY HALLOWEEN!!!

Push Press
3×8 (65-75%)
 
“Open”
10-9-8-7-6-5-4-3-2-1
Pull-ups
Thrusters (95/65)
KB Swings (70/53)
 
“Fitness”
10-9-8-7-6-5-4-3-2-1
Ring Row
Wall Balls
KB Swings
 
Extra Credit
3x 10 DB Row
3x 15-20 Banded Face Pulls
3x 10 Seated Hammer Curls


Monday, October 30th

October 29, 2017

15mins
Build to a 1RM Power Snatch
“Open” & “Fitness”
8AMRAP
10 Alternate DB Snatch (50/35)
10 Burpees
Extra Credit
Back Squat
5×3
4x1min plank


Sunday, October 29th

October 28, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
For Time
21-15-9
Push Press (95/65)
Burpee Bar Hops
 
-Then-
 
Row 1000m
 
-Then-
 
50 Ball Slams (30/20)(40/25)
75 Abmat Sit-ups
100 DUs (scale = lateral bar hops)
 
-Then-
 
Row 1000m
 
-Then-
 
3 Rounds
15 Pull-ups
15 Box Jumps (24/20)


Saturday, October 28th

October 27, 2017

Hours:
7:30, 9, 10 & 11:30am
 
Teams of 3
 
3 Rounds
2mins Max Cal Row
2mins Max Burpee to plate (25)
2mins Max Wall Balls (20/14)
2mins Rest
 
Partners will rotate every 2mins completing as many reps as possible at each station.
Partners will all Rest at the same time.
Score = total reps for all 3 people.


Friday, October 27th

October 26, 2017

Deadlift
10@60%
10@65%
10@70%
“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Jerks (155/105)
Extra Credit
3x 10 DB Bench
3x 10 Overhead Tricep Extension
3x 10 DB Chest Fly


Thursday, October 26th

October 25, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict Ring Dips 
Min 3: :40 or 10 Alternating Pistols
 
“Moose”
For Time
1000m Row
Then
10 Rounds
7 Burpee Bar Hops
3 Thrusters (95/65)
Then
Run 4 Laps with MB (20/14)
“Fitness”
1000m Row
Then
10 Rounds
7 Burpees
7 Wall Balls
Then
Run 4 Laps with MB (20/14)
 
 
Extra Credit
12EMOM
Min 1: :40 Plank
Min 2: :40 Hip Ext
Min 3: :40 MB Twist


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