Monthly Archives: October 2015

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10-20-15

Strength/Skill

Back Squats & Plank

WOD-10 Rounds

5 Sumo Deadlift High Pulls (135/95)

5 Barbell Burpees

 

10-19-15

Strength/Skill

Clean Complex & bar muscle ups

WOD-12Min AMRAP

10-20-30-40-50

Kettle Bell Swings (55/35)

Wall ball sit ups

Shoulder Press (45/35)

Happy Birthday Jaida & Jailyn!!

WOD
2 rounds for time
400m run
10 Burpees over the Bar
17 Squat Cleans (115/75)
14 Sumo Deadlift high pulls (115/75)
400m Run
1-100m Walking lunge
1 rope climb
1 minute rest

10-16-15

Strength/Skill

Hang Clean

 

WOD

4 Rounds for Time

1 Tire Flip

2 Wall Climbs

3 Sand Bag Cleans

4 Clean and Jerk

5 Deadlift

60m Shuttle Run

Rest

10-15-16

Strength/Skill

Overhead Squat & Handstand hold or Walk

WOD
3 rounds for time
80 Double Unders
10 Kettle Bell Thrusters
10 One Arm Snatch Alternating Arms

10-14-15

For Time:
30 Calorie Row
30 Wall Balls (20/14)
60m Sled Pull (105/60)
30 Over Head Walking Lunges (35\15plate)
30 Toes to bar
30 Over Head Walking Lunges (35/15 plate)
60m Sled Pull (105/60)
30 Wall Balls (20/14)
30 Calorie Row

10-13-15

Strength/Skill

Deadlifts & L-Sit From Pull up Bar

WOD

800m Run

then complete

21-15-9

Push Press

Burpees

800m Run

10-12-15

Strength/Skill

Front Squats & Planks

 

WOD

15 Minute AMRAP

Cindy

5 pull ups

10 hand release push ups

15 Squats

 

  • At the Start of each minute stop where you are at and complete 2 Power Cleans (135/95) then return to where you left off.
  • Workout is scored total round and reps excluding power cleans.

10-10-15

WOD

*1 person working at a time for both workouts.

Team Burpees for total reps

Rest 5 Minutes

Team 15 Min AMRAP
25 Wall Balls
200m Run Together
25 Shoulder to Over Head
100m Run Together
25 Back Rack Lunges
200m Run
25 Ring Push ups

10-9-15

Strength/Skill

Split Jerk & Ring Dips

 

WOD

40 Calorie Row

Then 3 Rounds

10 Deadlifts

10 Toes to bar

10 Kettle Bell Thrusters