10-31-17: Happy WOD-O-WEEN

Skill:
Backsquats
8@45%
5@55/65/75/80%
Go to 85% if 80% felt good and you are feeling frisky……

WOD:
15 AMRAP
10 Dead Body Lifts  185/125
15 Pumpkin Toss  20#-10′ / 14#-9′
200m Pumpkin Run

10-30-17: Two WOD Monday

WOD:
5 Min AMRAP
5 Hang Snatch or Hang Clean & Jerk  115/85
5 Thrusters
5 Burpee Box Jump Overs

Rest 10:00 Then,

For Time
50 DU / 150 Singles
30 DB Snatch Alternating Arms  50/30
50 DU / 150 Singles
30 DB Snatch Alternating Arms
50 DU / 150 Singles

10-27-17: Lifting Day – Yay!

Skill:
Front Squats
10@30%
8@40%
6@50%

WOD:
EMOM
1 Power Clean + 1 Hang Clean
Start at 50% and Add 5/10# Each Round

10-26-17: Minute to Win It

WOD:
5 Rounds
Alternating EMOM
15/12 Cal Row
10 Sumo DL KB
15 Abmat Sit Ups
10 Jumping Lunges
200m/100m Run

10-25-17: DT

WOD:
DT
5 Rounds for Time
12 Deadlifts   155/105
9 Hang Cleans
6 Push Jerks

10-24-17: 25 and then 3 – how bad can 3 be?

WOD 1.
25 Minute AMRAP
15 CG Bench Press @75% BW
45 DU / 125 Singles
400m Run
15 Russian KB Swings

WOD 2.
3 Minute AMRAP
10 DU / 25 Singles
5 Burpees

10-23-17: 2 WOD Monday

Skill:
Front Squats
10@30%
8@40%
6@50%
+4 Push Jerks/Split Jerks at the End of Each Round

WOD 1.
5 Minutes MAX Squat Clean & Jerk @ 80% pf 1RM

Rest 5:00

WOD 2.
8 Minute AMRAP
1-2-3-4-5-6-….
Deadlifts
Bar Over Burpees
2x TTB (2-4-6-8-10-12…..)

10-20-17: Death by EMOM

Skill:
400m Run x 3
Rest 2:00 Between Runs

WOD:
Death by EMOM Ladder
1-2-3-4-5-6-7……
Front Squat   135/85
Bar Over Burpee

10-19-17: Row, Jump, Wall Ball

Skill:
Push Press
8@40%
6@50/55%
4@60/65%
2@70/75/80%

WOD:
For Time
30-20-10
Calorie Row
30 DU / 90 Singles
20 Wall Balls  20/14

10-18-17: NFTBFV

WOD:
Not for TIme, But for Volume
50-40-30-20-10
Abmat Sit Up
30-25-20-15-10
KB Swing Russian
5-5-5-5-5
Goblet Squat
4-4-4-4-4
Front Rack Lunge Step

Then:
800m Run for Time
AND .. OR
1000m Row for Time