WOD 10/30/2015

Sumo-deadlift 5-5-5-5-5 reps
Bench Press 5-5-5-5-5 reps

WOD 10/29/2015

Three Rounds for time of:

Row 500 M
21 burpees
95-lb thrusters, 12 reps

WOD 10/28/2015

For time:

10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-kb. ball
50 burpees
50 triple-unders

WOD 10/27/2015

Push Press 3-3-3-3-3-3-3

Then:

Max set of Thrusters at Fran weight
Max set of Pull-ups

WOD 10/26/2015

Row 5000M

Break up row in sets or row straight through.

After:

Max set of thrusters at Fran weight
Max set of pull-ups

WOD 10/23/2015 "Scooter"

"Scooter"

On a 35-minute clock:
Complete AMRAP in 30 minutes of:
30 Double-unders
15 pull-ups
15 push-ups
100-meter sprint
Rest 60 seconds after each round

Then, 5 minutes to find a 1-rep max deadlift.

WOD 10/22/2015

5 rounds for time of:

45-lb barbell overhead walking lunges, 50 feet
21 burpees

WOD 10/21/2015

5 rounds for time of:

Run 800 M
205-lb bench presses, 10 reps
45-lb weighted pull-ups, 10 reps

WOD 10/20/2015

5 rounds for time of:

225-lb deadlifts, 10 reps
75-lb snatches, 10 reps
10 handstand push-ups
75-lb snatches, 10 reps

WOD 10/19/2015 "Horton"

"Horton"

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

If you don't have a partner complete 5 of each exercise and use a heavy sandbag.

WOD 10/16/2015

Front Squats 7-7-7-7-7

WOD 10/15/2015

For time:

185# deadlift, 30 reps
Row 30 calories
95# Overhead squat, 30 reps

WOD 10/14/2015

Thruster 5-5-5-5-5

WOD 10/13/2015

Complete AMRAP in 30 minutes of:

12 walking lunge steps
15 GHD sit-ups
15 Hip extensions
5 Muscle-ups

WOD 10/12/2015 (Helton)

"Helton"

3 rounds for time of:
800M Run
50-lb dumbbell squat clean, 30 reps
30 Burpees

Compare to 5/28/2015

WOD 10/9/2015

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

225# Deadlifts

Strict Handstand push-ups

Rest 5 minutes

Then,  following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

155# power clean

One-legged squats

WOD 10/8/2015

Back Squat 3-3-3-3-3

WOD 10/7/2015 "Fran"

"Fran"

21-15-9 reps for time of:

95-lb Thrusters
Pull-ups

WOD 10/6/2015

7 Rounds for time of:

95-lb sumo deadliest high pulls, 10 reps
10 ring dips

WOD 10/5/2015 (Nancy)

"Nancy"

5 Rounds for time of:

Run 400M
95# Overhead squat, 15 reps

WOD 10/2/2015 (Jennifer)

"Jennifer"

26 minute AMRAP of:

10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24 inch

WOD 10/1/2015

4 rounds for time of:

30 push-ups
115# front squat, 20 reps
115# push presses, 20 reps
30 GHD sit-ups