October 17, 2017

Warm Up:

10 X 1 ECCENTRIC PULL UP
5 X 2 STRICT PULL UP
2 X 10 BEAT SWING

THEN..
2 ROUNDS (NFT)
15 RING ROWS
20 TOES TO KETTLEBELL

Strength:

OHS
4 X 5 @ 50% INCREASING WEIGHT

WOD:

50 BURPEE BOX JUMP OVERS
40 PUSH UPS
30 POWER SNATCH (135/95)
200 DU/50 CAL AB
400M RUN

October 16, 2017

Warm Up:

3 ROUNDS
20 LUNGES
15 PUSH UPS
10 SQUATS FEET TOGETHER
5 WALL WALKS

Strength:

HANG POWER CLEAN
4 X 5 @ 70% INCREASING WEIGHT

WOD:

4  MIN AMRAP
20 CAL ROW
30 WALLBALLS (20/14)
MAX EFFORT SDHP (95/65) WITH REMAINING TIME
Rest 2 min

4 MIN AMRAP
MAX EFFORT SQUAT CLEAN TO THRUSTER (135/95)
Rest 2 min

3 MIN AMRAP
MAX EFFORT KBS (1.5/1)

October 13, 2017

Warm Up:

40 AB MAT SIT UPS
30 SQUATS
20 PUSH UPS
10 STRICT PULL UPS

Strength:

1RM SHOULDER PRESS

WOD:

50 AIR SQUATS
10 POWER CLEANS (185/125)
50 JUMPING LUNGES
10 POWER CLEANS
50 AIR SQUATS
10 POWER CLEANS

October 12, 2017

Warm Up:

TBD

Strength:

1RM OHS

WOD:

60 CAL ROW
50 BOX JUMPS (24/20)
40 PUSH PRESS (115/75)
30 C2B
20 OHS (115/75)
10 WALL WALKS

October 11, 2017

Warm Up:

21-15-9
BURPEES
AB MAT SIT UPS

Strength:

1RM FRONT SQUAT
1RM PUSH PRESS

WOD:

5 ROUNDS
3 MIN EACH WITH 1 MIN REST BETWEEN
400M RUN
COMPLETE AS MANY DU/SINGLE UNDER WITH REMAINING TIME

October 10, 2017

Warm Up:

10 X 1 ECCENTRIC PULL UPS
5 X 2 STRICT PULL UPS
2 X 10 BEAT SWING

THEN..
2 ROUNDS (NOT FOR TIME)
15 RING ROWS
20 TOES TO KETTLEBELL

Strength:

1RM HANG POWER SNATCH

WOD:

BUY IN: 50 BURPEES

THEN..
40 CAL ROW
30 WB (20/14)
20 PUSH UPS
10 BOX JUMP OVERS (24/20)

CASH OUT: 50 BURPEES

October 9, 2017

Warm Up:

3 ROUNDS
20 LUNGES
15 PUSH UPS
10 SQUATS FEET TOGETHER
5 WALL WALKS

Strength:

1RM HANG POWER CLEAN

WOD:

FRAN X2
1 ROUND
21-15-9
THRUSTER (115/75)
PULL UPS
Rest 5 mins

21-15-9
THRUSTER (95/65)
PULL UPS

October 6, 2017

Warm Up:

FOR TIME
40 ABMAT SIT UPS
30 AIR SQUATS
20 PUSH UPS
10 STRICT PULL UPS

Strength:

BUILD TO HEAVY COMPLEX
1 DL, 1 POWER CLEAN, 1 SQUAT CLEAN, 1 JERK

WOD:

20 MIN AMRAP
7 THRUSTERS
(RX+ (135/95), RX (115/75))
7 BURPEES
200M RUN

October 5, 2017

Warm Up:

TBD

Strength:

EMOM
7 T2B

WOD:

25-21-18-15-12-9-6-3
CAL AB
WB (20/14)

October 4, 2017

Warm Up:

21-15-9
BURPEE
ABMAT SIT UPS

Strength:

SPLIT JERK
6 X 3

WOD:

BUY IN: 60/50 CAL AB

THEN..
5 ROUNDS
10 HANG POWER SNATCH (95/65)
200M ROW/SKI ERG
10 BOX JUMPS (24/20)

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