Monthly Archives: October 2016

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10-19-16

Skill: Handstand Walks
Strength: Squat Snatch

WOD: Total Reps
4min AMRAP
12 Sit Ups
12 Push Ups
12 Squats
1Min Rest

3Min AMRAP
10 KB Swing
10 Push Ups
10 Squats
1Min Rest

2Min AMRAP
8 KB Swings
8 Push ups
8 Squats
1Min Rest

1Min AMRAP
6 KB Swings
6 Push Ups
6 Squats

10-18-16

Strength: Back Squat
3 Rounds Total Weight Lifted

WOD: Total Time
500m Row
@5:00 Start
50 Shoulder Press
@ 10:00 Start
50 Toes to Bar

Happy 2nd Birthday Jaida & Jailyn

Strength:
1 Rep Push/Split Jerk

WOD
2 rounds for time
400 run
10 Burpees over the Bar
17 Squat Cleans (115/75)
14 Sumo Deadlifts (165/95)

10-15-16

Festivus Games Competition
Partner WODS

7 Minutes to complete
3 Deadlifts
1 Hang Clean
2 Front Squats

Rest 2 Minites

7 Min AMRAP
Athlete Holds on Pull-up Bar Hangs w/Wall Ball
AMRAP Burpee Box Jumps
*Switch as needed

Rest 2 Minutes

6 Min AMRAP w/11:00 running clock
Buy in: 20 Partner Med Ball Sit Ups

Complete 4 rounds as a team of:
10m Run w/wall ball
10 Wall Balls
10m Run w/wall ball

6:00-7:00 Rest

4 min AMRAP
Power Snatches

Rest 2 Mins

Each Partner Completes
250m Row
60 Double Unders or 120 Singles

10-15-16

Strength/Skill: Make up day

WOD: 11 Minute AMRAP

10-20-30-40-50-etc
Double Unders

5-10-15-20-25-etc
Ring Push Ups

10-13-16

WOD:
400m Run
10 Thrusters
300m Run
20 Thrusters
200m Run
30 Thrusters
100m Run
40 Thrusters

10-12-16

Strength: 20 Rep Back Squat

WOD:
8 Min Climbing Ladder
Rest 2 Minutes
8 Minute Decending Ladder

2-4-6-8-10-12-16-18-20-22-ETC..
Box Jumps
Pull Ups

10-11-16

Strength:
Shoulder Press

WOD: 14 min AMRAP
Buy in: 25 Shoulder Press
AMRAP
12 Goblet Squats
12 SDHP
12 KB One Arm Snatches

10-10-16

Strength: Snatch Balance

WOD: For Time
500m Row
15 Clean & Jerks (155/105)
10 Burpees Over the Bar
400m Run
15 Clean & Jerks (155/105)
10 Burpees Over the Bar

6-8-16

WOD: 2 Rounds
800m Run
100 Double Unders
50 Sit Ups
40 Front Rack Lunges
30 Deadlifts
20 Hang Cleans
10 Shoulder Press