WODs

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!!!**


Thursday, October 18th

October 17, 2018

9EMOM

Min 1: :40 HS Walking
Min 2: :40 Strict C2B Pull-ups
Min 3: :40 Alt. Pistols
 

“Open”

6 Rounds
25/20 Cal Row
25 Wall Balls (20/14)
50 DU’s
 

“Fitness”

10 Rounds
10/9 Cal Row
10 Wall Balls (20/14)
25 DU’s
 

Extra Credit

Front Squat 6×1@93%
GHD Sit-ups 3×20
 
 
**Save the Date: Saturday, October 27th. WOD in your Halloween Costume Partner WOD!!!**


Wednesday, October 18th

Week 4 of Snatch

 
Every 2 mins (6 sets)
3 Squat Snatch with Pause in Catch (70-80%)
*these won’t be touch and go
*all 6 sets should be between 70 & 80%
 

“Open WOD 16.3”

7AMRAP
10 Power Snatch (75/55)
3 Bar Muscle-ups
 

“Fitness”

Strict Press

5×5

7AMRAP

10 American KB Swings (53/35)
10 Ring Rows
 

Extra Credit

12EMOM
Min 1: :40 TGU right
Min 2: :40 Hip Extension
Min 3: :40 TGU left
Min 4: :40 MB Twists
 
 
**Save the Date: Saturday, October 27th. WOD in your Halloween Costume Partner 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)


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