Archives October 2018

31
Oct

WOD 10.31.2018

Halloween Partner day! Part A: Bench Press 5×3 @ 75% to 95% average partner weight. ** Run 200M together after each set (both partners do 3 reps then run together) Part B: ‘Panic Breath’ each person rows 500,400,300,200,100M while partner holds double KB front rack hold 53#/35# **elbows DOWN** cannot row until partner is holding …

30
Oct

ANNIVERSARY WOD 10/30/2018

    One year anniersary in new gym WOD 25 Burpees 50 Deadlifts 20 burpees 40 Hang Power Cleans 15 Burpees 35 Front Squats 10 Burpees 30 Pull Ups 5 Burpees **EMOM 5 wallballs** 135#/95#

29
Oct

WOD 10.29.2018

Muscle Snatch: 3,3,2,2,1,1 Snatch Grip PP 3×2 *from racks Snatch 3,3,2,2,1,1,1 AMARAP 10: Ascending Ladder 3,6,9,12… Power Snatch 115#/75# Ab Mat sit ups

26
Oct

WOD 10.26.2018

1/2 “Reconing” 800M Run 50 Body Blasters (one Burpee, one Pull Up, one knee to elbow) 800M Run

25
Oct

WOD 10.25.2018

Push Press: 3×5. Light and Perfect! Push Jerk: 3,2,1,1,1 5 working sets work to a heavy set 2x(1 Power Clean + 1 Jerk) Clean Pulls: 3×3 Wodapooloza qualifier event 6: 8 min row for max meters

24
Oct

WOD 10.24.2018

Strength day: Back squat- 8@70% 6@75% 4@80% 8@75% 6@80% 4@85% 2@90% Then 10×3@ 75% (make this a 12 min time cap) 3x50M harnessed sled pull Heavy AF

23
Oct

WOD 10.23.2018

Bench Press: 3,3,2,2,2,1,1 working to heaviest Tabata: Push press 95#/65# **rest 3 min** Tabata Push Ups **rest 3 min** Tabata Hang power snatch ** rest 3 min** tabata dips (ring or fixed) **score is the total reps of the LOWEST round for each movement

22
Oct

WOD 10.22.2018

“Mary Elizabeth” 21-15-9 Squat Cleans 135#/95# Handstand Push ups, Cal Bike, Wallballs 20#/14#, Pull Ups

12
Oct

10.12.2018

IT’S A TRAP  100 Burpees **200M run every 2 Min beginning with run** RX+ wear a vest Then: 4x100M 3/4 low sled push

11
Oct

WOD 10.11.2018

Teams of 3: 2 Rounds: 400M run (together) 170/120 cal bike split even i go you go 400M Run (together) 120 OHS 115#/75# split even I go you go 400M run (together) Cash out: 4×10 DB bench press 2x1x1( L+R together then leave L up press right then leave right up press left) 4×10 GHD …

Page 1 of 2