WOD 31OCT14

Warm Up: 2Rds of: Lunge walk BOX length, 10-C2B Pull Ups, 10-OHS PVC, 10-HR Push Ups
Strength: Snatch 5Rds of 3Reps light to moderate weight.

Weird WOD
:
2Rds of:
20 – Overhead Box Step Ups 24”/20” 45/35 lb plate
400m Run with 45/35 lb plate
20 – Pull Ups (Strict)
20 – Abmat Sit Ups + wall shot 20/14 lb
(touch ball overhead, bounce ball off wall)

WOD 29OCT14

Warm Up: 400m Run “then” 2Rds of: 10-Jump Squats, 10-Abmat sit ups, 10-Pull Ups, 15/15 sec. Sampson stretch
Strength: Hang Power Snatch 5 Rds of 3 Reps. Lighter weight focus on speed. 20 min +/-
TABATA = 8rds of 20sec. of work 10sec of rest, score is your lowest rep total of a round. Idea is to maintain the same work load over the 8rds.

WOD#1: TABATA combo: Hang Power Snatch 45/35 lbs & Hollowrocks (alternate movements)
Rest 2 mins.
WOD#2: TABATA KB Swings 45/35 lbs

WOD 28OCT14

Warm Up: 2Rds of: 5-Inch worms, 30sec deep wall sits, 10-OHS with PVC, 8-GHD sit ups
Strength: High Hang Power Snatch, light weight, high reps focus on hip drive.

PALEO CHALLENGE WOD#2
WOD: “Cindy”
For time:
AMRAP in 20 mins:
5 – Pull Ups
10 – HR Push Ups
15 – Air Squats

WOD 27OCT14

Warm Up:400m Run “then” 2Rds of: Lunge walk BOX length, 30 sec. Handstand hold,
10-Good mornings with 45/35 lb bar, 10-T2B
Skill: “SNATCH WEEK” Coaches, familiarize your athlete’s with snatch drills &
grasp the dynamics of the movement. Snatch grip deadlift, Hang Power Snatch, High Hang Power Snatch,
Hang Squat Snatch, High Hang Squat Snatch, Drop Snatch, Snatch Balance. 30 mins +/-

PALEO CHALLENGE WOD#1

WOD: “Diane”
For time:
21-15-9
Deadlifts 225/155 lbs
HSPU’s

WOD 25OCT14

Warm Up: 400m run “then” 2Rds of: 30 sec. Hanstand hold, 5-inch worms,
10-Back Extentions, 10-Box Jumps 30″/24″
HERO WOD: “DT”
5 Rounds for time:
12 – Deadlifts 155/105 lbs
9 – Hang Power Cleans 155/105 lbs
6 – Power Jerks 155/105 lbs

WOD 24OCT14

Warm Up: 400m Run, “then” 2Rds of: 10-GHD sit ups, 10-C2B Pull Ups, 10-Air Squats
Strength: Hang Squat cleans, light weight focus on speed dropping under the bar.
WOD#1: 10minutes to find 1 REP MAX Clean
WOD#2: 10 Rounds for time:
5 – Overhead Squats 45/35 lb plate
5 – Overhead Lunges 45/35 lb plate
5 – Good mornings 45/35 lb plate

WOD 22OCT14

Warm Up: 2Rds of: 10 Burpees, 10-OHS with PVC, 10-Good mornings with 45/35 lb bar, 10-Handstand Push Ups
Strength: OHS 5 RDs 3 Reps increase weight each round.
Team WOD: “The Fifties”
50 – Wall Ball Shots 20/14 lbs 10’/9’
50 – Sumo Deadlift High Pulls 75/55 lbs
50 – Abmat set ups
50 – Ring Push Ups

Coaches pick teams, each athlete will complete all reps. (think assembly line)
Stongest athlete on the team goes first, all trailing athletes can not start the set
until the atlete in front of them complete there perspective set of 50 reps. Time is recorded
after all athletes on the team have finished all reps.

WOD 21OCT14

Warm Up: 2 Rds of: 10-Burpees, 30 sec handstand hold, 5-10 sec squat holds, Lunge walk
Strength: Front Squats 5RDs of 3 Reps increasing weight each round.

WOD:
4 Rounds for time:
1 – Clean Complex 95/65 lbs
1 – Monkey Complex
Clean Complex = Power clean, squat clean, hang power clean, hang squat clean x 4. 16 total movements
Monkey Complex = Pull Up, C2B, T2B, K2E x 4 total of 16 movements (5 Burpee penalty for coming off the bar) 😉