Category: WOD
Saturday October 15, 2016 ''

For time:

25 overhead squats (60kg/40kg)

25 thrusters (60kg/40kg)

15 overhead squats (60kg/40kg)

15 thrusters (60kg/40kg)

5 overhead squats (60kg/40kg)

5 thrusters (60kg/40kg)

 

Every 2 minutes complete 2 Bar muscle ups

Friday October 14, 2016 ''

“DT”

Five rounds for time of:

12 Deadlift (70kg/50kg)

9  Hang power clean (70kg/50kg)

6 Push jerk (70kg/50kg)

Thursday October 13, 2016 ''

a.

max strict press 5 minutes (20kg/15kg)

b

Tabata box jumps (24”/20”)

Tabata air squats

Tabata double unders

Wednesday October 12, 2016 ''

Seven rounds for time of:

400 meter sprint

400 meter walk

Tuesday October 11, 2016 ''

a.

Death by Push Ups (2’s)

b.

12, 9, 6, 3 Reps for time of:

Power snatch (42.5kg/30kg)

Chest 2 bar pull up

Monday October 10, 2016 ''

Complete 4 rounds:

One round is 7 cycles of the following complex:

Power Clean

Front Squat

Push Press

Back Squat

BTN Jerk

 

Do not drop the weight.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

*Add weight each round and work up the heaviest weight possible.

Saturday October 8, 2016 ''

Two rounds for time of:

50 Pull-ups

75 Sit-ups

50 Overhead squats (35kg/25kg)

75 Double-unders

Friday October 7, 2016 ''

a.

EMOM 14 minutes

1 squat snatch

Choose your own weight

b.

AMRAP 10 minutes

2 handstand push up

2 thruster (20kg/15kg)

2 knees to elbows

Increase reps by 2 each round

Thursday October 6, 2016 ''

a.

5 x 5

Push Jerk (Touch & go)

b.

One Minute On, One Minute Off, for 10 minutes.

30 kettlebell swings (32kg/24kg)

You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.

*If you count a penalty, perform a single 500 meter row for the penalty.

At the duration of the workout

Wednesday October 5, 2016 ''

For time:

50 Wall balls (9kg/6kg)

10 Muscle-ups

40 Wall balls (9kg/6kg)

8 Muscle-ups

30 Wall balls (9kg/6kg)

6 Muscle-ups

20 Wall balls (9kg/6kg)

4 Muscle-ups

10 Wall balls (9kg/6kg)

2 Muscle-ups