October 2017

Tuesday, 10/31/17

WOD

“Don’t Drop the Pumpkin”

4 Rounds:
10 Step Ups (each leg) w/ wall ball (24″/20″)
31 Med Ball Sit Ups
17 Wall Balls (20#/14#)
*5 burpee penalty every time you drop the wall ball

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Monday, 10/30/17

Strength

10 Minutes to work up to a 3 rep Hang Power Snatch

WOD

For Time:
800m Run
40 Pull Ups
40 Hang Power Snatch (75#/55#)
400m Run
20 Pull Ups
20 Hang Power Snatch (75#/55#)

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Friday, 10/27/17

WOD

12 Minute AMRAP:
3 Bar Muscle Ups
6 Thrusters (95#/65#)
9 Handstand Push Ups
12 Wall Balls (20#/14#)

Core Stability

3×10 GHD Sit Ups
*3 second pause at parallel

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Thursday, 10/26/17

“Pick a Skill”

WOD

Teams of 3:
400m Sled Pull
600m Sled Push
800m Farmers Carry (70#/53#)

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Wednesday, 10/25/17

Accessory Work

3×10 (Each Leg)
Single Leg RDL

WOD

2 Rounds:
400 Meter Run
21/15 Calorie Assault Bike
12 Squat Cleans (115#/85#)

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Tuesday, 10/24/17

WOD

AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Chest 2 Bar Pull-ups

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Monday, 10/23/17

Strength

9 Minute EMOM:
3 Back Squats @60%-70%

WOD

5 rounds:

50 Double Unders
20 Push Press (95#/65#)

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Friday, 10/20/17

WOD

For Time:
60/50 Calorie Assault Bike
40 Wall Balls (30#/20#)
20 Muscle Ups
*15 Minute Time Cap

Core Stability

3×30 Second L Sit Hold
*Rest 90 Seconds Between Holds

 

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Thursday, 10/19/17

“Pick a Skill”

WOD

12 Minute AMRAP:
50′ Handstand Walk
50′ Broad Jump
50′ Box Push (45#/25#)

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Wednesday, 10/18/17

Accessory Work

Bulgarian Split Squats
3×10 Each Leg

Partner WOD

3 Rounds:
40 Calorie Row
20 Synchronized Deadlifts (185#/135#)

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