11/4/2015

A) Clean pull,  Hang Clean and Jerk: 6x 2+1

*Super set 5 weighted hip extensions with empty bar (do a set of hip extensions after the complex )

B) Mobility:

  • Band pull aparts, palm up: 3x 10
  • Squat facing wall: 3×3 pause at bottom for as long as possible

C) Partner WOD for time:

  • Ping-pong 30 bear complexes at 115/ 85 (15 each)

*Solo: 15 bear complexes

11/3/2015

A) Strict pull ups 3 x AMRAP rest as needed between sets THEN Kipping pull ups 1 set till failure

B) For time:

  • 1000m row, 
  • 20 sit ups,
  • 750m row
  • 30 sit ups
  • 500m row
  • 40 sit ups
  • rest 2 min
  • sprint 250m row

11/2/2015

A) Tempo:

  • Overhead Squats 4×3 at 55X3 <80% 1RM OHS
  • Front Squats 3×3 at 33×2 <80% 1RM FS

B) 10 down to 0 by 2 (10,8,6, etc.)

  • Ring dips
  • Alternating pistols

10/30/2015

A) Every 2:00 For 10 Sets: 2 Position Snatch + 1 OHS

*Mid Thigh (pause for 2 sec) + Just below the knee (Pause for 2 sec). 


B) 10 min EMOM:

  • 10 Tire flips Jump in and out of tire
  • 10 Knee-to-Outside-Elbow- Plank (L+R=1)

 

10/29/2015

A) Back Squats: 5 x 5 at 70% of 1 RM

B) Member’s Choice WOD: Partner WOD –

  • Buy In: 30 Partner Medball Sit ups (20/14)
  • Then:
    • Partner A runs a 200 m Sprint. Partner B does AMRAP of Romanian Deadlifts (95/65) until Partner A returns. Switch and repeat.
    • Partner A does 50 DU. Partner B does AMRAP of Power Cleans (95/65) until Partner A is finished. Switch and repeat.
    • Partner A completes 2 Rope climbs. Partner B does AMRAP of Hollow Rocks until Partner A is finished. Switch and repeat.
  • Cash Out: 30 Partner Medball Sit ups.

*Total Score is count of Lifts and Hollow Rocks.

10/28/2015

A) Tabata 16 (Alternate each round of 20 sec work/10 sec rest):

  • Superman
  • Flutter Kicks

B) Hero WOD Coe – 10 Rounds for Time:

  • 10 Thrusters (95/65)
  • 10 Ring Push Ups

10/27/2015

A) Snatch Balance: 6 x 2 with 3 sec hold at the bottom of squat. Start with empty bar, then move to just 50% of OHS.

B) For Time:

  • Buy In:  400 m MB run (20/14)
  • 3 Rounds:

    • 10 S2OH (65/45)
    • 20 DU
    • 10 HSPU
    • 20 Overhead Alternating walking lunges (w/bar)
    • 5 Box Step ups with bar
  • Cash Out: 400 m MB run  

10/26/2015

A) The Shankle Complex: Complete 5 Rounds less than 50 % 1 RM Clean – 1 Deadlift, 3 Hang Clean Pulls, 1 Hang Clean, 2 Split Jerks 

B) 17 min AMRAP:

  • 12 Air Squats
  • 10 Deadlifts (135/95)
  • 8 Double Push up Burpee over the bar
  • 6 V-ups 

10/24/2015

A) 2 Snatch Pull + 1 High Pull 5X2+1: AHAP

B) 5 RFT:

  • 400 Meter Row
  • 15 Overhead Squats at 95/65

10/23/2015

*Wear your PINK and show your support for Breast Cancer Awareness

A) Barbell Side Bends: 45/35 3X10

B) Grace – For Time:

  • 30 Clean and Jerks (135/95)

*Rest 3 Minutes

C) 12 Minute AMRAP:

  • 12 Walking Lunges
  • 12 Tire Flips
  • 12 Star Jumps