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WOD

WOD for October 29, 2018


Strength/Skill: 1RM split jerks

WOD: 3RFT
20 DB step overs
10 manmakers (30/20)
Run 200m

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WOD

WOD for October 25, 2018

WOD: Filthy 50
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (53/35)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall balls (20/15) pound ball
50 Burpees
50 Double unders

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WOD

WOD for October 24, 2018


Strength/Skill: 3-3-3-3 clean and jerks and 20 DB one arm bench presses between sets (10 each arm)

WOD: 3 rounds
3 mins to:
Run 400m
15 squats
Max Burpees
Rest 1 min
*score is number of burpees

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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