Monthly Archives: October 2016

Strength: Shoulder Press

WOD: 14 Min AMRAP
10 Kettle Bell Swings
200m Run
4 Bear Crawls

Strength: 20 Rep Power Clean

WOD: For Time
15-12-9-6-3
Thrusters (105/70)
Sumo Deadlift High Pulls(105/70)

*EMOM Complete
6 Lateral Hops Over Bar

For Time:
Squat Snatch
Run
Burpee Broad Jumps
Run
Walking Overhead Lunge
Row
Sled Drag
Row

Strength: Hang Clean

WOD:
27 Knee Raises
27 Med Ball Squat Cleans
21 Pull Ups
21 Wall Balls
15 Chest to Bar Pull ups
15 Med Ball Squat Cleans
9 Bar Muscle Ups
9 Wall Balls

Skill: Rope Climbs, Muscle Ups, HSPU
Strength: 1 Rep Bench Press

WOD: Ascending Upside-down Annie
10min AMRAP
10-20-30-40-50-60
Sit Ups
10-20-30-40-50-60
Double Unders

Strength:

WOD:
3 Rounds
5 Deadlifts (225/125)
12 Kettle Bell Swings (55/35)

3 Rounds
3 Deadlifts (275/175)
12 Kettle Bell Swings (55/35)

3 Rounds
1 Deadlifts (325/225)
12 Kettle Bell Swings (55/35)

Strength: Push Press & Hold

WOD: For Total Working Time
Running Clock
0:00 Start
300m Row
10 Burpee Box Jump Overs

At 5:00 Start
300m Run
10 Burpee Box Jump Overs

At 9:00 Start
200m Row
10 Burpee Box Jump Overs

At 13:00 Start
200m Run
10 Burpee Box Jump Overs

Strength: 1 Rep & Run

WOD: 11min AMRAP
3-6-9-12-15-18-21-…..
Power Clean 95/65
Front Squat

*EMOM x 11mim
Complete 1 Wall Climb

WOD: For Time
300m KB Farmers Walk (35/55)
*If/When you drop must complete 15 KettleBell Swings.

10-9-8-7-6-5-4-3-2-1
Pull Ups
Overhead Lunges w/Plate (45/25)

Strength: Deadlifts

WOD: For Time
4 Rounds
200m Run
25 Wall Balls
50 Double Unders