WODS: October 2013
Thursday, October 31 2013
Happy Halloween!
13 MIN AMRAP:13 x Ground 2 Overhead (45/35)
13 x Overhead Lunge (45/35)
13 x Hand Release Push Up (45/25)
13 x ABMAT Situp (45/35)
13 x Squat (45/35)
Wednesday, October 30 2013
Gutter Oil
10-9-8-7-6-5-4-3-2-1:Toes 2 Bar
KB Swing (24/16kg)
Box Jump Over (24/20)
*12 MIN CAP*
Tuesday, October 29 2013
Viva La Bam
5 Rounds:12 x Front Squat (135/95)
12 x Burpee Pull Up [C2B/MU]
*15 MIN CAP*
*Sub Jumping Pull Ups Instead of Using Bands*
Monday, October 28 2013
Open WOD 11.1
10 MIN AMRAP:
30 x Double Under
15 x Power Snatch (75/55)
30 x Double Under
15 x Power Snatch (75/55)
Friday, October 25 2013
Potter's B-Day WOD
Every 30 SEC for 10 MIN1 x Power Clean
then
9-6-3
Power Clean (185/125)
Toes 2 Bar
Box Jump (30/24)
*5 MIN CAP*
Thursday, October 24 2013
Omaticaya
1-2-3-4-5-6-7-8-9-10Shoulder to Overhead (135/95)
10 x Wall Ball after each set
*7 x Burpee Every 2 Minutes*
15 MIN CAP
Wednesday, October 23 2013
11.4ish
12 MIN AMRAP:60 x Hand Release Push Up
30 x Overhead Squat (135/95)
10 x Ring Dip [MU]
Tuesday, October 22 2013
Terrell's B-Day WOD
500 x Single Under2 MIN Plank Hold
26 x Burpee Box Jump (24/20)
2 MIN Plank Hold
26 x Burpee Box Jump (24/20)
2 MIN Plank Hold
500 x Single Under
*20 MIN CAP*
Monday, October 21 2013
Night Hawk
10 MIN AMRAP:12 x Deadlift (185/125)
15 x Pull Up
Friday, October 18 2013
Venusaur
10 Rounds:7 x Deadlift (225/155)
14 x Push Up
*30 Seconds Rest Between Rounds*
Thursday, October 17 2013
Wolfman
12-9-6-3Snatch (135/95) [HVY]
C2B Pull Up
Bar Facing Burpee
*10 MINUTE CAP*
Wednesday, October 16 2013
Oarfish
20 MIN AMRAP:400M Run
15 x Box Jump (24/20) [30/24]
15 x KB Swing (24/16kg) [32/24]
Tuesday, October 15 2013
Tyler's B-Day WOD
28 x Front Squat (135/95)
28 x Toes 2 Bar
28 x HR Push Up [HSPU]
28 x Thruster (135/95)
28 x Pull Up [C2B/MU]
*18 MIN CAP*
28 x Toes 2 Bar
28 x HR Push Up [HSPU]
28 x Thruster (135/95)
28 x Pull Up [C2B/MU]
*18 MIN CAP*
Monday, October 14 2013
Big Papi
10 MIN AMRAP:
10 x Power Clean (95/65)
30 x Double Under
*EMOM 5 x Burpee*
10 x Power Clean (95/65)
30 x Double Under
*EMOM 5 x Burpee*
Friday, October 11 2013
Bishop's B-Day Wod
EMOM for 28 MIN:1 x Clean & Jerk
C2B Pull Up(s) [MU]
Post Load and # Reps on C2B/MU
Thursday, October 10 2013
Gringotts
3 Rounds:20 x Toes 2 Bar
20 x Wall Ball (20/14)
20 x KB Swing (24/16) [HVY]
Wednesday, October 9 2013
Donkey Kong
10 MIN AMRAP:3 x Thruster (135/95)
30 x Double Under
*400M Run Cash Out*
Tuesday, October 8 2013
Barbara
5 Rounds:20 x Pull Up
30 x Push Up
40 x Sit Up
50 x Air Squat
*Rest 3 minutes between rounds*
*30 MIN CAP*
Monday, October 7 2013
Gravity
12 MIN AMRAP:
6 x 6ft Broad Jump
6 x Burpee
6 x KB Snatch (24/16kg)
*Alternate Arms*
6 x 6ft Broad Jump
6 x Burpee
6 x KB Snatch (24/16kg)
*Alternate Arms*
Friday, October 4 2013
Monstars
1-2-3-4-5-6-7-8-9-10Snatch (115/75)
5 x Toes 2 Bar After Each Set
*12 MIN CAP*
Thursday, October 3 2013
Mithril
20 MIN AMRAP:10 x Push Up [HSPU/Box Plyo Pushup]
20 x KB Swing (24/20kg) [32/24]
30 x Wall Ball (20/14#)
Wednesday, October 2 2013
Bantha Fodder
5 Rounds:10 x Deadlift (225/155) [HVY]
15 x Pull Up [C2B]
Tuesday, October 1 2013
Los Santos
10 MIN AMRAP:3-6-9-12-15-18-21...
Front Squat (75/55)
Burpee
