WED 10/24/18 WOD

Warm Up – Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 2 Laps
5 Push ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 2 Rounds
Bar Work – 1 Power Snatch – 1 Hang Power Snatch – 1 Hang Squat Snatch – 1 Squat Snatch – 3 Rounds

Strength WOD – Snatch – 3-3-3-3-3-3-3 (Reset) (Compare to 7/23/18)

WOD
L3
4 Power Snatches 115/85#
4 Box Jumps 24/20”
10 Rounds for Time

L2
4 Power Snatches 95/65#
4 Box Jumps 20/16”
10 Rounds for Time

L1
4 Power Snatches 65/45#
4 Box Jumps 16/12”
10 Rounds for Time

TUE 10/23/18 WOD

Warm Up – 1 Min Row/Bike – 10 PVC Pass Thrus – 10 Around the World  – 5 OHS – 5 SOTS Presses – 10 Push ups – 5 PVC Power Snatches – 5 Down Dogs – Side Lunge – 10 Pull ups – 10 sec L Hang – 1 Min Row/Bike – Movement Prep –

WOD
25 Minute AMRAP
L3
Min 1 – 10 Power Snatches 115/85#
Min 2 – 250/220m Row
Min 3 – 12 Handstand Push ups
Min 4 – 14 Alternating Pistols
Min 5 – Rest

L2
Min 1 – 10 Power Snatches 95/65#
Min 2 – 250/220m Row
Min 3 – 12 Modified HSPU
Min 4 – 14 Assisted Alternating Pistols
Min 5 – Rest

L1
Min 1 – 10 Power Snatches 65/45#
Min 2 – 250/220m Row
Min 3 – 12 HOD Push ups
Min 4 – 14 Alternating Box Pistols
Min 5 – Rest

MON 10/22/18 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Banded Ankle Lunge (each) – Then – 5 Goblet Squats / 30 sec Front Rack (empty bar) Pride Squat / 5 Front Squats – 2 Rounds (add weight)
-Movement Prep-

WOD
L3
100 Double Unders
30 KB Sumo Deadlift High Pulls 55/35# M+45/25#
30 Burpees over Kettle bell
30 Wall Balls 20/14#
30 C2B Pull ups M+Pull ups- For Total Reps

L2
200 Single Unders
30 KB Sumo Deadlift High Pulls 35/25# M+45/20#
30 Burpees over Kettle bell
30 Wall Balls 14/10#
30 Jumping C2B Pull ups M+ Chin- Total Reps

L1
200 Single Unders
30 KB Sumo Deadlift High Pulls 25/15#
30 Burpees over Kettle bell
30 Wall Balls 10/8#
30 Jumping pull ups – Total Reps

– Rest 5 Min –

-Then-

Strength WOD – Front Squat – 3-3-3-3-3-3-3 (Compare to 7/20/18)

SAT 10/20/18 Strength – Bench – Open Gym – Partner WOD

Warm Up                                                                 
100m                                                                               
10 PVC Pass Thrus                                                          
10 PVC Around the world                                              
10 PVC SOTS Presses                                                      
2 Rounds                                                                           
-Then-
5 Ring Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups
2 Rounds

Bench
1 x 8 Warm Up
1 x 6 Warm Up
5 x 3 Work to Heaviest
3 x 1 Work to Heaviest

Dumbbell Bench
3 x 6 Work to Heaviest

Strict Pull ups
3 x Max Reps

Front Rack Walking Lunge
3 x 10 Add 10# to Last

Partner WOD
L3
40 Thrusters 95/65#
400m Both Partners Run
40 GHD Sit ups
30 Thrusters 95/65#
400m Both Partners Run
30 GHD Sit ups
20 Thrusters 95/65#
400m Both Partners Run
20 GHD Situps
For Time

L2
40 Thrusters 75/55#
400m Both Partners Run
40 Lying T2B
30 Thrusters 75/55#
400m Both Partners Run
30 Lying T2B
20 Thrusters 75/55#
400m Both Partners Run
20 Lying T2B
For Time

L1
40 Thrusters 55/35#
400m Each Partner Runs 200m
40 Abmat Sit ups
30 Thrusters 55/35#
400m Each Partner Runs 200m
30 Abmat Sit ups
20 Thrusters 55/35#
400m Each Partner Runs 200m
20 Abmat Sit ups
For Time

FRI 10/19/18 WOD

Warm Up
100m Run – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Lying Wall Squats – Then – 5 Goblet Squats / 30 sec Pride Squat / 5 Back Squats – 3 Rounds (add weight)

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 7/10/18)

WOD – 12 Min AMRAP
L3
15 Back Squats 135/95#
30 Double unders
Rounds + Reps

L2
15 Back Squats 95/65#
15 Double unders
Rounds + Reps

L1
15 Back Squats 65/45#
60 Single unders
Rounds + Reps

THU 10/18/18 WOD

Warm Up
30 sec single under – 10 Push ups/Down Dog – 10 Strict Pull ups – 10 Walking Lunge steps
30 sec high jump singles – 10 T2B – 10 Dumbbell Push Press – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Handstand Push ups
Bear Crawl/Inchworm
Broad Jump
– Movement Prep –

WOD
20 Min AMRAP
L3
8 (3’) Broad Jumps
10 Strict HSPU
12 T2B
Rounds + Reps

L2
8 Broad Jumps
10 Modified HSPU
12 K290
Rounds + Reps

L1
8 Broad Jumps
10 HOD Push ups
12 Lying T2B
Rounds + Reps

WED 10/17/18 WOD

Warm Up
1 Min Row or 1 Min Bike
Empty Bar – 3 SP – 3 PP – 3 PJ – 2 Rounds
10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups
5 Burpees – 3 Handstand Holds – Inchworm
Empty Bar – Push Press – 9 – 7  (Add weight)

Strength WOD – Push Press – 5-5-5-5-5-5-5 (Compare to 7/2/18)

WOD (Compare to 7/3/18)
10 Min AMRAP
5 bar muscle-ups L2-5 Pull ups / 5 Dips L1-5 Ring Rows / 5 Push ups
10 Thrusters 135/95# L2-95/65# L1-55/35#
Rounds + Reps

TUE 10/16/18 WOD

Warm Up
1 Min Bike/Row – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
Bar Work – 10 (each) Front Rack elbow raises – 3 Hang Power Cleans – 3 Hang Squat Cleans – 2 Rounds
Bar Work – 3 Power Cleans – 2 Squat Cleans – Warm Up

Strength WOD – Clean – 3-3-3-3-3-3-3 (Compare to 7/12/18)

WOD – With a Partner (Compare to 7/12/18)
6 Min AMRAP
10/8 Cal Bike
10 Burpees
-Rest 2 Min-
6 Min AMRAP
10/8 Cal Row
10 Burpees
Total Rounds + Reps

MON 10/15/18 WOD

Warm Up – 100m Run – Goose Step – Side Lunge – 100m Run – 10 Pass Thrus – 10 Around the World – 10 Push ups  – 100m Run – Inchworm – 10 Sit ups – 10 Push ups – 100m Run – Bear Crawl – Then – Movement Prep 2 Reps of each 4 Rounds

WOD

Complete 4 rounds for time.

  • 5 Handstand Push-Ups
  • 10 Alternating Pistol Squats
  • 15 Kettlebell Swings

-Rest 5 Min-

L3 – 1 Mile Run for Time
L2 – 1200m Run for Time
L1 – 800m Run for Time

SAT 10/13/18 Strength WOD – Overhead Squat – Open Gym – Partner WOD

Warm Up
2 Min easy Bike
Bear Crawl
10 Push ups
10 Lying T2B
10 Squats
10 Pull ups
-Then-
1 Set w/ PVC
2 Set w/ Empty Bar
*1 Snatch Balance
*1 Overhead Squat
*1 Power Snatch
*1 Overhead Squat

Overhead Pause Squat
3 x 3

Overhead Squat
5 x 3

Snatch Balance
5 x 1

Barbell Front Rack Walking Lunge
3 x 10 (add 10# to last)

Partner WOD
**Share the work on the row…complete a round before you switch otherwise**
1000m Row
-Straight Into-
12 Alternating Rounds
5 Deadlifts 225/155
10 Wall Ball Shots 20/14#
-Straight Into-
800m Row
-Straight Into-
10 Alternating Rounds
5 Goblet Squats 70/55#
10 KB Sumo Deadlift High Pulls
-Straight Into-
600m Row
-Straight Into-
8 Alternating Rounds
5 Deadlifts 225/155#
5 Goblet Squats 70/55#
For Time