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WOD Archives: October 2013

Friday 11/1/2013

Fitness A. OHS 5 x 3, R2 + 3 Rounds 20 Goblet Lunges 15 Burpees 50 Jump Rope Singles Performance A. Snatch Balance 5 x 2, R2 + 4 Rounds 15 Front Rack Lunges @ 115/75# 10 Burpees 30 Double Unders MORE »

Wednesday 10/30/2013

Fitness 10 Wall Walks 30 Hang Power Cleans @ 115/75# 30 Burpees 30 Deadlifts @ 155/105# 30 Push-Ups 400m Run Performance 20 Wall Walks 30 Hang Power Cleans @ 135/95# 150 Double Unders 20 DL @ 255/145# 30 HR Push-Ups 400m Run 200m KB Carry, 50/35# MORE »

Tuesday 10/29/2013

A.1 Snatch Grip Deadlift 4 x 3, R1 A.2 Pull-Up Cluster 4 x 6-8, R1 A.3 GHD sit-up 4 x 20-25, R2 + Fitness 9-6-3 Front Squat @ 85/55 Push Press @ 85/55 Ring Row -R3- x 3 Performance 12-9-6-3 Thruster @ 95/65 Pull-Up -R3- x 3 MORE »

Partner Saturday 10/26/2013

In Teams of 2: 50 Tall Box Jump @ 30/24″, must alternate every rep + Row 3K, alternating every 100m + 100 Partner Wall Ball over 8ft (top of the middle of the rig) MORE »

Friday 10/25/2013

Strength Every 90 seconds, x 10 F. Rack Lunges x 6 Women 65-95# Men 95-135# For the remainder of the 90 secs, light row + Fitness Conditioning 20 Min AMRAP 10 Back Squats @ 95/65# 10 Ring Rows 10 Burpees 10 Shoulder to OH @ 95/65# 10 Front Squats @ 95/65# 10 Ring Rows 10 Burpees 10 Shoulder to OH @ 95/65# Performance Conditioning 20 Min AMRAP 40 Back Squats @ 135/95# 30 Pull-Ups 20 Shoulder to OH @ 135/95# 35 Front Squats @ 115/75# 25... MORE »

Thursday 10/24/2013

Skill Work – Muscle Ups + Fitness “Squatapalooza” Trainer Max Unbroken Squat Clean Thrusters @ 95/65# Rest 3 Minutes, x 5 Performance “Isabel” Trainer Max unbroken Snatches @ 135/95# Rest 2:30, x 5 MORE »

Wednesday 10/23/2013

Fitness 5 Rounds 20 KB Swings 20 Wall Ball 40 Cal Row/AD Rest 3 mins between rounds Performance 5 Rounds 25 Wall Ball, 20/14# 25 KB Swings @ 55/35# 50 Double Unders Rest 4 mins between rounds MORE »