WOD 10/31/2016

Artie

20 minute AMRAP of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, Fran weight

WOD 10/28/2016

Complete AMRAP in 40 minutes of:

Row 500 M
100 double unders

WOD 10/27/2016

27-21-15 reps for time of:

165# back squats
Handstand push-ups

Scaled:

Use a little less than 2X your Fran weight
Dumbbell shoulder press

WOD 10/26/2016

Front Squats 3-3-3-3-3

Then:

3 rounds:

Run 5 minutes
Rest 5 minutes

WOD 10/25/2016

3 rounds:
10 strict knees-to-elbows
155# power snatches, 10 reps
10 strict knees-to-elbows
10 burpees

or

3 rounds:

40 sit-ups
10 power snatches 65% of max
40 dolly leg lifts
10 burpees

(Warm-up:  Run or Row. Down dog to cobra to push-up to down dog, walk hands to feet, hang in forward fold, roll-up to standing.
Practice jumping rope for 5 minutes
Calf stretch
Squats for 1 minute.

Practice snatch with PVC.

WOD 10/24/2016

10 rounds for time of:
95# sumo deadlift high pulls, 7 reps
95# front squat, 7 reps
95# push jerk, 7 reps

10/21/2016

Free for all Friday!

WOD 10/20/2016

20 Minute AMRAP of:

5 Clean and Jerk (RX 185#/135#)
10 toes-to-bar
Rest 30 seconds

WOD 10/19/2016

For time:

50 wall ball shots
50 deadlifts, 185#
50 handstand push-ups

WOD 10/18/2016

Shoulder Press 3-3-3-3-3

Then:


Workout 14.1

10 Minute AMRAP of:

30 double-unders
75# Power snatch, 15 reps

WOD 10/17/2016

Complete 20 Minute AMRAP of:

5 Pull-ups
10 push-ups
15 squats
20 pulls on the Rower

WOD 10/14/2016

25 minute AMRAP of:
45lb thruster, 25 reps
25 Burpees
45lb sumo deadlift high pull, 25 reps

WOD 10/13/16

Complete as many rounds as possible in 25 minutes of:

35-lb. single-arm dumbbell overhead lunges, 25 steps
Row 25 calories
35-lb. weighted sit-ups, 25 reps

WOD 10/12/16

Weighted chest to bar pull-ups 1-1-1-1-1
Weighted dips 1-1-1-1-1
Run 1 mile

WOD 10/11/16

Back squat 1-1-1-1-1-1-1

WOD 10/10/16

Marston

Complete AMRAP in 20 minutes of:

405# deadlift, 1 rep
10 toes to bar
15 bar facing burpees

WOD 10/7/2016

5 rounds for time of:
15 chest to bar pull-ups
30 single leg squats alternating legs

WOD 10/6/2016

20 minute AMRAP of:
100 double unders
100ft of walking lunges

WOD 10/5/2016

Time Priority Diane

For reps:
60 seconds of deadlifts, 225 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb.
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

WOD 10/4/2016

5 rounds for time of:
3 rope climbs
Run 400M