Uncategorized

Tuesday 11/1/16 WOD

Strength:

5 x 4 

Back Squats

Metcon:

AMRAP X 10 minutes

15 Pull-ups

30 Air Squats

*At least 5 Rounds to Rx*

Monday 10/31/16 Hallowod

Happy Halloween!

If any of you want to dress up to hallowod it is strongly encouraged! Have fun!

Metcon:

4 Rounds

200m Zombie Run (10/15)

15 Pumpkin Facing Burpees

20m Gremlin Walk

25 Candy Bag Swings (35/55)

*20 minute cut-off. 

Zombie Run = regular run with plate held out in front of you. 200m is out the door to the left to the dirt drive on the right just past pine street. 

Pumpkin Facing Burpees = same standards as Bar Facing Burpees but over a pumpkin!(or medball) you may bring your own pumpkin no matter how big (or small ?) your pumpkin may be.

Gremlin Walk = put metal plates (5’s or 2.5’s) under your feet then walk on your hands. Probably best to do these in the grass area. 

Candy Bag Swings = Kettlebell Swings*

Saturday 10/29/16 WOD

Metcon:

AMRAP X 24 minutes

8 Back Squats (105/155)

10 Dumbbell Step-Ups (35/55 @ 20/24)

40 Double-Unders

*At least 8 Rounds to Rx*

Friday 10/28/16 WOD

Strength: 

EOMOTM X 10 minutes

4 Strict/Weighted Pull-ups

Metcon:

5-4-3-2-1

10-8-6-4-2

15-12-9-6-3

Wall Climbs

Dumbbell Split Jerks (25/45)

Atomic Sit-ups

*12 minute cut-off*

Thursday 10/27/16 WOD

Metcon:

3 Rounds

20 Front Rack Lunges (75/115)

20 Overhead Squats (75/115)

20 Wallballs (14/20 @ 9/10ft)

20 Power Cleans (75/115)

*22 minute cut-off*

Wednesday 10/26/16 WOD 

Strength:

EMOTM X 8 minutes

4 Deadlifts

Metcon:

AMRAP X 10 minutes

12 Box Jumps (24/30)

12 Toes 2 Bar

*At least 6 Rounds to Rx*

Tuesday 10/25/16 WOD

Metcon:

-Start with 100 Double-Unders-

30 OAA Dumbbell Snatch (55/70)

40 Shoulder to Overhead (95/135)

50 Burpees Over the Bar

40 Shoulder to Overhead (95/135)

30 OAA Dumbbell Snatch (55/70)

-End with 100 Double-Unders-

*20 minute cut-off*

Monday 10/24/16 WOD

Strength:

5 x 3

Squat Cleans

*These are Squat Clean Triples, they DO NOT have to be touch and go or unbroken, but back to back with minimal rest (around or under 5 seconds). Rest as needed between rounds.*

Metcon:

10 Minute Ladder

1 Muscle-Up

2 Pistols

3 Hang Cleans (85/125)

*At least through 15 Hang Cleans to Rx*

Saturday 10/22/16 WOD

Metcon:

10-8-6-4-2

20-16-12-8-4

30-24-18-12-6

Deadlifts (185/275)

Dumbbell Thrusters (35/55)

Toes 2 Bar

*25 minute cut-off*

Friday 10/21/16 WOD

Strength:

EMOTM X 4 minutes

3 Push-Press

-Rest 1 minute-

EMOTM X 4 minutes

2 Push-Jerks

-Rest 1 minute-

EMOTM X 4 minutes 

1 Split Jerk

Metcon:

6 Rounds

10 Power Cleans (95/135)

10 Ring Dips

*10 minute cut-off*