Monthly Archives: October 2016

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10-7-16

Strength: Festivus WOD #1
In 8 minutes …
Athletes Each Find Their Max Load to Perform a Complex of …
– 3 Conventional Deadlifts,
– 1 Hang Power Clean,
– 2 Front Squats

WOD: 4 Rounds
10 Burpees
5 Turkish Get Ups
1 Legless Rope Climb
5 Turkish Get Up
10 Pistols

10-6-16

WOD: 2 Rounds AMRAP

1:30 of work
:30 rest

Calorie Row
Wall Balls
Power Snatch

10-5-16

Strength: Back Squats

WOD: 12 Min AMRAP

1 Bar Crawl
5 Toes to Bar, 10 Hand Release Push Ups, 15 Air Squats
2 Bear Crawls
5 Toes to bar, 10 Push Ups, 15 Squats
3 Bear Crawls
5 Toes to bar, 10 push ups, 15 Squats
4 bear crawls
Etc….

10-4-16

Strength: Shoulder Press

WOD: For Time

21-15-9
Deadlifts (275/155) @70%
Box Jumps (30/24)

10-3-10

Strength:
1 Rep Front Squat

WOD:”Helen”

3 rounds for time:
Run 400 meters
21 Kettle Bell Swings (55/35)
12 Pull-ups