10-31-16: Hallo-Thruster-Ween

Skill:
1 RM Thruster

WOD:
For Time – 25:00 Time Cap
30-20-10
Toes to Bar
15-10-5
Thrusters  95/65
5-5-5
Burpees
-Then-
10-20-30
KB Swings Russian  88/53
400m Run
5-5-5
Burpees

10-28-16: Deadlift Power Clean

WOD:
For Load
1 Deadlift Shrug + 1 Power Clean
x2 Evolutions with Rest Inbetween
200m Run / 250m Row

Add 10% 1RM Power Clean Each Round
Start at 50% 1RM
When it Gets Very Heavy, 86 the Deadlift

10-27-16: One Wod, Two Ways

WOD:
Comp Version – 15:00 Time Cap
30 Hang Power Cleans  135/85
90 Wallballs  20/14
120 DU / 300 Singles

OR

Rx Version – 3 Rounds for Time
10 Hang Power Cleans   135/85
30 Wallballs  20/14
40 DU / 100 Singles

10-26-16: Can you breathe?

Skill:
Backsquats
8@40%
6@50/60%
4@70/80%

WOD:
25 Minutes to Work
A.  30-20-10
TTB
400m Run
-Then-
B.  10-20-30
Russian KB Swings  88/53
Flutterkicks (2ct w/ KB Resting on Chest)
200m Run
-Then-
C. AMRAP for Remainder of 25:00 = Score
25 Burpees
15/10 Calorie Row

10-25-16: Wodapalooza Team Series

WOD A.
15 Deadlifts
12 Hang Snatches
9 Overhead Squats
95/65 or 75/55

WOD B1.
Isabel
30 Snatch
OR
Grace
30 Clean and Jerk
135/95

OR

WOD B2.
1000m Row
And/OR
2000m Row

10-24-16: Monday’s Three

WOD 1:
0:00-6:00 EMOM
1-2-3-4-5-6
Power Cleans  185/105
12-10-8-6-4-2  HSPU OR 18-15-12-9-6-3 HRPU

6:00-7:00 Rest

WOD 2:
7:00-14:00
800m Run
Max DU / Singles

14:00-15:00 Rest

WOD 3:
For Time
1-2-3-4-5-6
Hang Squat Cleans   135/95
18-15-12-9-6-3 GHD or 30-25-20-15-10-5 Abmat Sit Ups

10-21-16: Three Wod Friday

WOD 1:
9-6-3
Power Clean  155/105
Front Squat
Push Jerk

Rest 5:00

WOD 2:
20 cal Row
20 TTB
400m Row
20 TTB
20 cal Row

Rest 5:00

WOD 3:
3-6-9
Ring Muscle Up / 2x CTB Pull Ups
10 Burpees

10-20-16: Heavy-ish and High

WOD:
7 RNFT
10 CG Bench Press   165/95
7 Box Jumps   30/24/20  (Slow but High)
200m Run or 250m Row  (Alternate if you Want)

10-19-16: Butt Day

Skill:
Clean Complex
Hang Clean + Below Knee Hang Clean + Squat (or Power) Clean
Start Light go to Moderate

WOD:
13 Min AMRAP
15 KB Swing Russian  88/70/53/44/35
6 Lunge Steps (3 per Leg)
25 Abmat to KB Touch
6 Jumping Lunges (2ct – 6 per Leg)
:30 Second Plank

10-18-16: Air Squats and Push Ups

Skill:
Strict Press
5@50/60%
4@70/80%
3@85%
2@95%

WOD:
30-25-20-15-10
Perfect Airsquats
Pushups HR
Double Unders / 3x Singles
12:00 Time Cap
At, 12:00 Run 800m for Time