Monday, Oct. 23rd, 2017

 

A) Warm Up

200m Run
:30 Samson
20 Pass Throughs
10 Scorpions

B) Strength/Skill

5 x 3
BHN Push Press @ Med Weight

C) WOD

For Time:

15-12-9

Front Squats 95/65
* Run 400m B/T sets

Rest 5:00

12-9-6

Front Squats 115/75
* Run 200m B/T sets

Rest 4:00

9-6-3

Front Squats 135/95
* Run 100m B/T sets

*Score total time including rest

Wednesday, Oct. 18th, 2017

 

A) Warm Up

200m Run
10 Air Squats
20 Pass Throughs
:30 Samson

B) Strength/Skill

Every 1:30 Mins for 4 Total Sets of:

1st: 10 (5 Each Arm) Single Arm Romanian Deadlift 45/25
2nd: 7 Strict Ring Dips
3rd: 3 Manmakers 50/35 in Each Hand

C) WOD

5 RFT:

30 Dubs
15 Pull-Ups
30 Air Squats
200m Run

Saturday, Oct. 14th, 2017

 

A) Warm Up

400m Run
10 Good Mornings
:30 Samson
20 Pass Throughs

B) Strength/Skill

Pick Teams and Warm Up

 

C) WOD

18 min AMRAP Teams of 5

Complete the Following

-Run 200 (you’re the rabbit)
-AMRAP Dumbbell Snatches 50/35
-AMRAP Box Jumps
-AMRAP Knees to Elbow

*1 person is resting while the other 4 are working, rotate stations once the rabbit gets back.

Friday, Oct. 13th, 2017

It’s Friday the 13th!!!!!!!!!

 

A) Warm Up

200m Run
10 Good Mornings
10 Scorpions

B) Strength/Skill

5 x 2
Pause Back Squats @ 70%

C) WOD

20 Min Amrap:

2 Rounds of Cindy
1 Round of DT

(Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats)

(DT= 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 155/105)

* 1 Round = (2 Rounds of Cindy + 1 Round of DT)

* Score total rounds + reps after last round completed

*You can only have 1 BARBELL!!

Thursday, Oct. 12th, 2017

 

A) Warm Up

250m Row
:30 Samson
15 Pass Throughs

B) Strength/Skill

6 x 2
Front Squats @ 80%

C) WOD

4 Min Amrap:

15/12 Cal Row
3 Rope Climbs
Max Reps Wallballs 20/14

Rest 4 Mins

4 Min Amrap:

21/18 Cal Row
2 Rope Climb
Max Reps Wallballs 20/14

Rest 4 Mins

4 Min Amrap:

25/21 Cal Row
1 Rope Climb
Max Reps Wallballs 20/14

*Score is total wallballs completed.