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WOD Archive for October 2014

October 31, 2014

Barbell lunges 3x20 (each side)
1 mile Buy In then
9 Bear Complex 95/65
6 Bear Complex 135/95
3 Bear Complex 185/135

October 30, 2014

Pull ups 3x10
Bent over rows 3x10
 
30 Minute AMRAP
Run 200
20 Box jump 24/20
20 Pull-ups
Run 200M 
20 Wall ball 20/14
20 KBS 53/35
 

October 29, 2014

Kb strict press 3x20

15 Power Snatches (95/65)
100 Double-Unders
12 Power Snatches (115/80)
100 Double-Unders
9 Power Snatches (135/95)
100 Double-Unders
6 Power Snatches (155/105)

October 28, 2014

Front Squat 3x10 @ 75%
For Time
10-8-6-4-2 Clean and Jerk (155/105)
After each set, complete 2 Rounds:
5 Burpees
5 Toes 2 Bar

October 27, 2014

Bench Press 10x3
4 rounds:
400 Meter Run
*Choice of 3 Rope Climbs/6 Muscle-Ups/9 Pull-ups
40 Unbroken Double-Unders

October 24, 2014

Strict press 8x3
Teams of 2
20 min EMOM
10 Slam ball passes ( back and forth)
Then remainder of the minute:
Partner 1 - ME box jumps
Partner 2 - ME slam ball
Switch movements after each round

October 23, 2014

Power snatch + 2 high hang snatch
50 KBS 70/53
40 Front rack lunges 145/100
30 Calorie row
20 Burpees
10 Snatches 145/100

October 22, 2014

Back squat 3x10 @75%
14.5
21-18-15-12-9-6-3
Thrusters 95/65
Over the bar burpees
 

October 21, 2014

Snatch grip push press + OHS
5:00 800m/600m run
4:00 70/55 sit ups
3:00 50/35 burpees
2:00 40/30  wall ball 20/14
1:00 20/10 HSPU

October 20, 2014

Power clean  + 2 front squats
2 rounds
2:00 maximum effort power cleans
:45 rest
2:00 ME shoulder to overhead
:45 rest
2:00 ME front squat
:45 rest

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