Monthly Archives: October 2015

Partner WOD

50 Kettle Bell Swings

*Partner Holds

50 Back Squats

*Partner holds Plank

50 Box Jump Overs

*Alternating

50 Wall Ball sit ups w/Ab mat

2000m row

*Switching every 250m

10x100m Sprints

*Relay

Strength/Skill

Power Cleans

WOD-10 min AMRAP

2 Wall Climbs

4 Burpees

6 Power Snatches

*Every minute Perform 5 Air Squats

Strength/Skill

Back Squats & High Jump

WOD

2 Rounds

1 Minute Max effort 1 Minute Rest

Shoulder Press

Wall Balls

Calorie Row

Defict Hand Release Push ups

Strength/Skill

Push Press & Rope Climbs

WOD-Partner You go I go

18-15-12-9-6-3

Thrusters

Pull ups

Strength/Skill

Front Squats & Ring Dips

WOD-2 rounds

400m Run
20 Deadlifts (225/135)
20 Over Head Lunges w/ Bumper Pate (45/35)

*After completing 2 rounds

60m Sled Pull

Strength/Skill
Hang Snatch & Double Unders

WOD- Ascending Ladder
8 min AMRAP
1-2-3-4-5-6-7-8-9-…….
Kettle Bell Swings
Goblet Squats
Toes to Bar

Filthy Fifty

Strength/Skill

*Members choice

WOD-For Time

50m walking lunge

40 Russian Twist with KB

30 Chest to bar Pull Ups

20 Handstand Push ups

10 Squat Cleans

50m walking lunge

Strength/Skill

Deadlifts & More Core

WOD

9 mins for total reps

1000m Row

Max Wall Balls

Strength/Skill

Thrusters & shoot Throughs

WOd

15 Min AMRAP

15 Power Snatch (75/45)
15 OHS (75/45)
15 Box Jumps