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WOD Archive for October 2015

October 30, 2015

Work up to 75% of 1RM thruster
7 minute EMOM
3 thrusters ( with remaining time handstand hold)

Metcon
2-4-6-8-10... And so on for 12:00
Thrusters 115/85
Burpees

October 29, 2015

Hip mobility
Teams of 2
200 double unders
150 KBS 53/35
150 overhead squat 95/65
150 toes to bar
150 goblet squats 53/35
200 double unders

October 28, 2015

Work up to 75% or 1RM clean
7 minute EMOM
1 power clean + 1 full clean + 1 jerk ( with remaining time, wall sit)

Metcon
25-20-15-10-5
Cal row/bike
HSPU
Hang clean 115/85

October 27, 2015

Find a 5RM front squat

Metcon
75 wall balls
25 pull ups
50 wall balls
25 pull ups
25 wall balls
25 pull ups

October 26, 2015

Work up to 75% of 1RM snatch
7 minute EMOM
1 power snatch + 2 full snatches and 4 over the bar burpees

Metcon
Open wod 13.1
17:00 to get as far as possible
40 burpees
30 snatches 75/45
30 burpees
30 snatches 135/75
20 burpees
30 snatches 165/100
10 burpees
30 snatches 210/120

October 23, 2015

1 mile buy in

3 Rounds:
15 KBS 53/35
20 Box Jumps (24/20)
25 Sit-ups

1k row cash out

October 22, 2015

Work up to 70% of your 1RM Snatch
Complete 2 reps @70% every :30 for 10 rounds

Work up to 70% of your 1RM Power C&J
Complete 2 reps @70% every :30 for 10 rounds

25 wall ball
25 toes to bar
25 shoulder to overhead 115/75
100 double unders
25 shoulder to overhead
25 toes to bar
25 wall ball

October 21, 2015

In a 10 Minute Window:
Run 1 Mile
Time Remaining: Max Snatches (full) 135/95
Rest 3:00
In a 7 Minute Window:
Run 800 Meters
Time Remaining: Max Cleans (full) 135/95
Rest 3:00
In a 4 Minute Window:
Run 400 Meters
Time Remaining: Max Thrusters (135/95)

*If you do not make it in the time allotted, give yourself 2:00 to complete the movements and then rest 3:00.

October 20, 2015

1 mile run warm-up
Strength:

Find a new 5RM Back Squat

10:00 AMRAP
10 pull-ups
15 push-ups
100m run

October 19, 2015

Hero WOD - "Glen"
30 clean and jerks 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees

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