WODS: October 2015
Friday, October 30 2015
Forrest's B-Day WOD / 'Nancy'
"Nancy"
5 Rounds:
400M Run
15 x Overhead Squat (95/65)
5 Rounds:
400M Run
15 x Overhead Squat (95/65)
Thursday, October 29 2015
#NationalCatDay
12-9-6:
Front Rack Lunge (135/95) [165/115]
Overhead Lunge (135/95) [165/115]
Chest to Bar Pull Up [Muscle Up]
*13 MIN CAP*
Wednesday, October 28 2015
Cousin It
15 MIN AMRAP:
3-6-9-12-15-18-21-...
Burpee
Box Jump (24/20)
Ring Dip
Tuesday, October 27 2015
Casper
5 Rounds:
25 x Wall Ball (20/14) to (11'/10') {14/10 to 10'/9'}
15 x Pull Up
8 x Deadlift (205/135) {155/105}
*Tabata Style :20on/:10off*
Scale Pull Ups with Ring Rows. NO BANDS
Monday, October 26 2015
Hocus Pocus
10 MIN AMRAP:
6 x Clean & Jerk (135/95)
12 x Toes 2 Bar
6 x Clean & Jerk (135/95)
12 x Toes 2 Bar
Friday, October 23 2015
If Drake Was In Star Wars
5 Rounds:
15 x Power Clean (96/65) [135/95]
25 x Push Up
*10 x Burpee Every Time You Drop The Barbell*
'If Drake Was In Star Wars'
15 x Power Clean (96/65) [135/95]
25 x Push Up
*10 x Burpee Every Time You Drop The Barbell*
'If Drake Was In Star Wars'
Thursday, October 22 2015
#SnakeInTheGrass
17 MIN AMRAP:
40 x Air Squat
30 x KB Swing (24/16kg {16/12kg}
20 x Burpee
40 x Air Squat
30 x KB Swing (24/16kg {16/12kg}
20 x Burpee
Wednesday, October 21 2015
Stone Cold Stunner
9-7-5
Thruster (155/105) [185/125]
*100 x Double Under after each set*
*7 MIN CAP*
Thruster (155/105) [185/125]
*100 x Double Under after each set*
*7 MIN CAP*
Tuesday, October 20 2015
Jason Wiley's B-Day WOD
100 x Wall Ball (20/14) (11ft/10ft)
100 x Deadlift (135/95)
100 x Toes 2 Bar
*1 x Burpee Muscle Up Every 10 Reps*
*16 MIN CAP*
*Sub Burpee C2B for Burpe MU*
100 x Deadlift (135/95)
100 x Toes 2 Bar
*1 x Burpee Muscle Up Every 10 Reps*
*16 MIN CAP*
*Sub Burpee C2B for Burpe MU*
Monday, October 19 2015
Melissa Wiley's B-Day WOD
12 MIN AMRAP:
15 x Overhead Squat (95/65)
15 x Box Jump (24/20)
15 x Overhead Squat (95/65)
15 x Box Jump (24/20)
Friday, October 16 2015
Matt Andreatta's B-Day WOD
12-9-6-3
Squat Snatch (135/95) {95/65}
Deficit HSPU (45/25) [Strict] {HSPU}
*12 MIN CAP*
Squat Snatch (135/95) {95/65}
Deficit HSPU (45/25) [Strict] {HSPU}
*12 MIN CAP*
Thursday, October 15 2015
#AbiTime
12 MIN AMRAP:
30 x Double Under
21 x KB Swing (24/16kg) [32/24kg]
30 x Double Under
21 x KB Swing (24/16kg) [32/24kg]
Wednesday, October 14 2015
#DemDebate
30-20-10
Bar Facing Burpee
Wall Ball (20/14) to 11'/10' {20/14 to 10'/9'}
Front Rack Lunge (95/65) [135/95] {75/55}
Toes 2 Bar
*13 MIN CAP*
{Masters 55+ Rx}
Bar Facing Burpee
Wall Ball (20/14) to 11'/10' {20/14 to 10'/9'}
Front Rack Lunge (95/65) [135/95] {75/55}
Toes 2 Bar
*13 MIN CAP*
{Masters 55+ Rx}
Tuesday, October 13 2015
Hulkbuster
10 Rounds:
3 x Clean & Jerk (155/105) [225/155]
8 x Pull Up [C2B]
*16 MIN CAP*
3 x Clean & Jerk (155/105) [225/155]
8 x Pull Up [C2B]
*16 MIN CAP*
Monday, October 12 2015
Koba
10 MIN AMRAP:
10 x Sumo Deadlift High Pull (115/75) {95/65}
10 x Front Squat
10 x Shoulder to Overhead
10 x Sumo Deadlift High Pull (115/75) {95/65}
10 x Front Squat
10 x Shoulder to Overhead
Friday, October 9 2015
Pan
15 MIN AMRAP:
3-6-9-12-15-18-21-...
Power Clean (135/95) {115/75}
HSPU {HRPU}
*50 x Double Under Every 3 Minutes*
*Also Begin with 50 x Double Under*
*Sub 2 x KB Press for HSPU*
3-6-9-12-15-18-21-...
Power Clean (135/95) {115/75}
HSPU {HRPU}
*50 x Double Under Every 3 Minutes*
*Also Begin with 50 x Double Under*
*Sub 2 x KB Press for HSPU*
Thursday, October 8 2015
Battlefront Beta
30 x Air Squat
25 x Shoulder to Overhead (95/65) {75/55}
20 x Ring Dip
15 x Box Jump (30/24) {24/20}
10 x Bar Muscle Up
15 x Box Jump (30/24) {24/20}
20 x Ring Dip
25 x Shoulder to Overhead (95/65) {24/20}
30 x Air Squat
*Sub C2B Pull Up for BMU*
*{Master's Rx}*
25 x Shoulder to Overhead (95/65) {75/55}
20 x Ring Dip
15 x Box Jump (30/24) {24/20}
10 x Bar Muscle Up
15 x Box Jump (30/24) {24/20}
20 x Ring Dip
25 x Shoulder to Overhead (95/65) {24/20}
30 x Air Squat
*Sub C2B Pull Up for BMU*
*{Master's Rx}*
Wednesday, October 7 2015
Philip's B-Day WOD
29 x Bear Complex (135/95) {95/65}
*15 x Burpee Every Time You Drop*
*15 x Burpee Every Time You Drop*
Tuesday, October 6 2015
Illegal Bat
4 Rounds:
16 x Deadlift (155/105)
20 x Toes 2 Bar
400M Run
*20 MIN CAP*
[If You Can, Under The Cap, Complete 5 Rounds]
16 x Deadlift (155/105)
20 x Toes 2 Bar
400M Run
*20 MIN CAP*
[If You Can, Under The Cap, Complete 5 Rounds]
Monday, October 5 2015
Boov
10 MIN AMRAP:
3 x Squat Clean (155/105) {135/95} [205/135]
7 x C2B Pull Up [MU]
3 x Squat Clean (155/105) {135/95} [205/135]
7 x C2B Pull Up [MU]
Friday, October 2 2015
Pidgeot
10 Rounds:
30 x Double Under
6 x Power Clean (135/95) [185/125]
9 x HSPU [Strict]
*17 MIN CAP*
30 x Double Under
6 x Power Clean (135/95) [185/125]
9 x HSPU [Strict]
*17 MIN CAP*
Thursday, October 1 2015
#SurvivorMcGyver
40-30-20-10
Wall Ball (20/14)
3-6-9-12
Deadlift (225/155) {185/125} [275/185]
{Master's Rx}
Wall Ball (20/14)
3-6-9-12
Deadlift (225/155) {185/125} [275/185]
{Master's Rx}