Wednesday, Nov. 1st, 2017

 

A) Warm Up

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

B) Strength/Skill

6 x 2
Power Cleans + Pause Jerk @ 65%

 

C) WOD

For Time:

1200m Run
42 Kb Swings 45/35
36 Abmat Situps
800m Run
36 Kb Swings 45/35
24 Abmat Situps
400m Run
24 Kb Swings 45/35
12 Abmat Situps

Tuesday, Oct. 31st, 2017

Image result for Happy halloween

A) Warm Up

250m Row
10 Scorpions
15 Good Mornings
10 Iron Cross

B) Strength/Skill

Pick Teams and Warm Up

C) WOD

For Time: Teams of 2

“Walk of the Dead” 100 Walking Lunges
“Grave Bursters” 60 Burpees
“Brain Toss” 60 Wallballs 20/14
“Bloody Bar” 60 Pullups
“Fire Breather” 200 Dubs
“Jump off or Die” 100 Box Jumps 24/20
“Row for your Life” 60 Cal Row
“Body Crushers” 60 Deadlifts 225/155

Break up movements however you’d like

Saturday, Oct. 28th, 2017

 

A) Warm Up

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

 

B) Strength/Skill

Warm Up Movements and Pick Teams

 

C) WOD

Teams of 2

20 Min Amrap

5 Power Cleans 135/85
10 Kb Swings 45/35
20 Abmat Situps

One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off

Friday, Oct. 27th, 2017

 

A) Warm Up

200m Run
10 Good Mornings
10 Scorpions

B) Strength/Skill

6 x 1
Pause Jerks @ 60%

C) WOD

4 Min Amrap:

Row Cals 35/25
Max Reps OVH Squats 75/55

Rest 3 Min:

4 Min Amrap:

Row Cals 30/20
Max Reps OVH Squats 95/65

4 Min Amrap:

Row Cals 25/15
Max Reps OVH Squats 115/75

Wednesday, Oct. 25th, 2017

 

A) Warm Up

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

B) Strength/Skill

5 x 2
Pause Back Squats @ 70%

C) WOD

3 Rounds NOT For Time:

10 Double KB or DB Cleans 45/35 or 50/35
20 Abmat Sit Ups
10 Double KB or DB Bent over Row
20 Front Rack Walking Lunges with the KBs or DBs

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

Saturday, Oct. 21st, 2017

 

A) Warm Up

400m Run

Then

Tic Tac Toe with Medballs

B) Strength/Skill

Warm Up Movements

C) WOD

For Time:

Teams of 2

While Partner A runs 400m, Partner B completes AMRAP of:

Wall Balls 20/14
Hang Power Cleans 115/75
Walking Lunges
Kb Swings 45/35
Abmat Situps