Category: WOD
Thursday October 18, 2018 'Friday WOD'

Strength: 1 Hang “Squat Clean” +2 Front Squats x3 sets

Workout: For Time

50 Double Unders

20 Thrusters 75lb./53lb.

50 Double Unders

15 Thrusters 95lb./63lb.

50 Double Unders

10 Thrusters 115lb./73lb.

50 Double Unders

5 Thrusters 135lb./93lb.

 

Wednesday October 17, 2018 'Thursday WOD'

Strength: Split Jerk 3-3-3-3

Workout: For Time

200m Slamball run

21 Slamballs

21 Burpees 6″ target

200m Slamball run

15 Slamballs

15 Burpees 6″ target

200m Run

9 Slamballs

9 Burpees 6″ target

200m Run

Tuesday October 16, 2018 'Wednesday WOD'

Workout: For Time

30-20-10 Pullups (RX+ Chest To Bar)

25m Sled Push

60-40-20 Strict Sit Up

25 Calorie Row/Dyne/Erg

 

Monday October 15, 2018 'Tuesday WOD'

Strength: For Quality

Bench Press 10-8-6-4-2

KB Front Rack Lunges 10-8-6-4-2 (Total, increase weight throughout)

Workout: For Time

600m Run Buy in,

 

5 Rounds of,

9 HSPU

7 Box Jumps (24″/20″)

5 Devil Presses (You Pick the DB)

 

600m Run Buy out.

Sunday October 14, 2018 'Monday WOD'

Strength: Back Squats 3-3-3-3

Workout: Teams of 2 ” CF OPEN 14.4 Teams”

2 Rounds For Time

60 Calorie Row

50 Toes To Bar

40 Wallballs

30 Power Cleans RX (135lb./93lb.)

20 Muscle Ups  **Chest To Bar or Pull Ups for scaled**

 

Extra Credit: 3Rounds For quality

20 GHD Sit Ups

30 Russian Swings **You Pick**

40 Tempo Plate Twist

50 Weighted Flutter Kicks

Thursday October 11, 2018 'Friday WOD'

Strength: 1 High Hang Snatch+1 Hang Snatch x4 sets **If you cannot squat then power**

Workout: For Time

25 Toes To Bar buy in,

3 Rounds of

10 Power Snatches RX for M (95lb./115lb./135lb.) RX for F (63lb./73lb./93lb.)

200m Run

25 Toes To Bar buy out.

Extra Credit: 2-3 Rounds

50 Plate Twist

40 Alt V-ups

30 Feet Over Plate

20 Hollow Rocks

10 Superman Holds for 2 Sec.

Wednesday October 10, 2018 'Thursday WOD'

Strength: Sumo DL 3-3-3-3

Workout: Teams of 2

For Time

1000m-800m-600m-400m-200m Row

4 Rope Climbs

8 “Squat” Cleans RX (155lb./103lb)

12 Box Jumps

Tuesday October 9, 2018 'Wednesday WOD'

Strength: OHS 3-3-3-3

Workout: For Time

42-30-18 Wallballs

21-15-9 Burpees 6″ Target

42-30-18 Strict Sit Ups

21-15-9 Ring Dips RX+ Muscle Up to Dips

Extra Credit: 3 Rounds

8 Single Arm DB Presses

10 DB upright rows

12 DB Bent Rows

14 DB Kick Backs

Tuesday October 9, 2018 'Tuesday WOD'

WOD 1: Max Calories!

6 Minutes max cals on Rower

3 Minute rest,

6 Minute max cals on Assault Bike.

 

WOD 2: Helen (RX) Heavy Helen (RX+)

3 Rounds For Time

400m run

21 KB Swings RX(53lb./35lb.) RX+(70lb./53lb)

12 Pull Ups RX Chest To Bars RX+

Sunday October 7, 2018 'Monday WOD'

Strength: Front Squats 3-3-3-3

Workout: 11 Minute AMRAP (As Many Rounds As Possible

25 Push Jerks RX (115lb./73lb.)

50 Double Unders

25 Hang Power Clean RX(115lb./73lb.)

50 Double Unders

25 Air Squats

50 Double Unders

Extra Credit:

3×20 GHD Sit Ups

3×20 Back ext.

3×40 Tempo Plate Twist

3×40 Weighted Flutter Kicks