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WOD

WOD for October 22, 2018


Strength/Skill: 3 rounds of 10 strict presses off back and 15 goblet squats

WOD: 15 min AMRAP
12 wallball v-ups
8 box jump overs
5 full snatches (115/75)
Run 100m

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WOD

WOD for October 19, 2018


Strength/Skill: 3-3-3-2-1 Hang Squat Cleans

WOD:
10-1 ring push ups
1-10 Front Squats (135/95)

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WOD

WOD for October 18, 2018


Strength/Skill: Down and back OH bar walking lunges

WOD: EMOTM for 15 mins
20 mountain climbers
100m Run

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WOD

WOD for October 17, 2018


Strength/Skill: 3 rounds of 5 ring muscles ups and 15 ring knee ups

WOD: Jackie
1000m row
50 thrusters (45/35)
30 pull-ups

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WOD

WOD for October 16, 2018


Skill/Strength: 5-5-5-5-5 Push Presses and 30 second handstand hold

WOD: Christine
3RFT
500m row
12 deadlifts (body weight)
21 box jumps (24/20)

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WOD

WOD for October 15, 2018


Strength/Skill: 3 rounds of run 200m and 15 DB clean and jerks

WOD: EMOTM for 15 mins
0,3,6,9,12 15 GHD back extensions
1,4,7,10,13 8 burpees
2,5,8,11,14 15 sit-ups

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WOD

WOD for October 12, 2018


Strength/Skill: 3 rounds 15 KB sumo deadlifts on boxes and 10 GHD sit ups

WOD: 4 rounds
10 thrusters (155/105) (135/95)
5 burpees
Run 200m
Rest 2 mins

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WOD

WOD for October 11, 2018


Strength/Skill: Work up to a 3RM front squat

WOD: Row 1000m
50 squats
40 push ups
30 sit ups
40 push ups
50 squats

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WOD

WOD for October 10, 2018


Strength/Skill: 10 strict pull ups and 10 KB walking lunges

WOD: 12 min AMRAP
8 sumo deadlift high pulls (135/95) (115/75)
10 front rack reverse lunges
12 slam balls (30/20)

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WOD

WOD for October 9, 2018


Strength/Skill: Bench Press 5-5-5-5-5 Handstand work between sets

WOD: 4RFT
Run 200m
10 Shoulder to Overhead (155/105) (135/95)
Run 100m backwards
10 Back Squats