10/26 – 10 27 WOD

10/27

1) BackSquat 4*10
2) AMRAP10
10 TTB
10 RingDip
Run 100m

 

1. EMOM 7×3 snatch

2. AMRAP20

50 Double Unders
30 KBS
15 Push Ups
15 Wallball situps

10/9 and 10/18 WOD

Wednesday:

WarmUp
Run or Row 400m
1 Lap Spiderman
2 Rounds
10 SupineRow
10 WallSquat
WarmUp BackSquat

Testing!
1) Take 20:00 to find your 1RM BackSquat

2) 21-18-15-9
KBS 32/24 kg
TTB
boxover

 

Tuesday:

1. Gymnasty EMOM 2. Annie

Monday Testing

  1. Push Press 5, 5, 3 1 wave
  2. Soji’s Brthday WOD
  3. 5 rounds: 6 cleans, 9 burpee over bar, 200M

 

Sat. See board

Friday:

  1. EMOM 8 x 3 Deadlift
  2. 5 Rounds for Time of:7 Deadlifts 70% of 1.5 burpee pullups

    1 length bear crawl

     

Thursday:

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Wednesday:

1) EMOM8 x 3 BS

2) 4 Rounds
3 MuscleUp (scale: 6 C2B, 6 RingDip)
6 PowerClean 135/95#
12 lunges

 

Tueday:

  1. Gymnastic skill 15 min- see board
  2. 10 minutes of:
    3 burpee box jump-overs
    3 deadlifts
    6 burpee box jump-overs
    6 deadlifts
    9 burpee box jump-overs
    9 deadlifts
    Etc.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

 

Monday

1.Emom8 x 3 PushPress

2. Jackie

 

Last week of cycle testing next week!

10/2 & 10/3 WOD

10/3

WarmUp
Row 500m
3 Rounds
:10 HSH
10 OHS+PassThru (pvc)

1) AMRAP4
10 OHS 95/65#
20 DoubleUnder
Rest 4 min

2) AMRAP4
10 FrontRackedAltLunge 95/65#, 5/Leg
10 PullUp
Rest 4 min

3) AMRAP4
10 boxjump 24/20″, 5/Leg
10 RingDip
Rest 4 min

4) AMRAP4
Row for meters

Cool
SmashQuads/Glutes
Roll

 

Monday 10/2

5×3 PushPress

5 Rounds
200m FarmerCarry
20 PushUp hands on DB
10 DB PushJerk