Month: October 2014

WOD 10/31/14 Skill: Deadlift – Find a 5RM 3 Rounds for Time •200m Run •15 DB Hang Squat Cleans (45/30) •15 Toes to Bar AMRAP in 3 •5 HSPU •20 Double Unders

WOD 10/30/14 Skill: Step Ups 2-2-2-2-2-2 (per leg on 20/16 or shorter) Use DB or KB and try to add weight each set WOD: Tabata Sled Pulls (alternate forward & backward) Tabata Sit-ups Tabata Goblet Squats (55/35) Tabata Push Ups

WOD 10/29/14 Skill: Find a 1 Rep Max Snatch For Time: 21-15-9 •OHS (95/65)(135/95 RX+) •Box Jumps (24/20) Cash out: 4 x 5 Dead hang pull-ups

WOD 10/28/14 Skill: Front Squat 5-5-5-5-5-5 @ 60-65-70-75-80-80% For Time: -400m Run- 3 Rounds •7 Clean & Jerks (135/95) •14 Wall Balls (20/14) •21 Double Unders -400m Run- Cash Out: 5×10 Bicep Curls

WOD 10/27/14 Skill: Bench Press 7-7-5-5-3-3 *start at 60% and add weight each set 10! •Burpees •Pull Ups *RX+ 2 muscle ups after each round of burpees AMRAP in 4 •10 KB Swings (55/35) •10 Hollow Rocks

WOD 10/24/14   Skill: Deadhang Pull-Ups 7-7-5-5-3-3 *Alternate with sets of slow strict push-ups (use rings to increase difficulty)   3 Rounds of each movement (:30 on :30 off) Double Unders KB Swings (70/55) Clean & Jerk (155/105) Wall Ball (20/14)

WOD 10/23/14   Skill: Reverse Lunges (Bar on Back) – 5 sets of 3 per leg   For Time: 25-20-15 Thrusters (45/33) 10-15-5 Burpee Box Jumps (24/20)   Cash Out: 3 Rounds of :30 Row

WOD 10/21/14 EMOM for 7 •3 Deadlifts + •2 Hang Squat Cleans + •1 Jerk *try to add weight each set For Time •500m Row •20 Box Jumps (24/20) •20 Goblet Squats •20 Push Press (115/75) •20 Toes to Bar •20 Push Ups •20 KB Russian Twists (55/35) •20 Goblet Lunges (10/leg) •400m Run

WOD 10/20/14 Skill: Back Squat 3×10 *use same weight as your 20 rep max 5 Rounds for time •20 Heavy Singles •15 Russian KBS (55/35) AMRAP in 6 •4 Man Makers (45/30) •100m Run