WODS: October 2020

CALENDAR VIEW
Friday, October 30 2020
Forrest's B-Day WOD
Forrest's B-Day WOD 8 Rounds:
200m Run
7 x Overhead Squat (135/95)
*16 MIN CAP*
Thursday, October 29 2020
Open WOD 12.4 / 13.3
Open WOD 12.4 / 13.3

12 MIN AMRAP
150 x Wall Ball (20/14) to 10/9'
90 x Double Under
30 x Ring Muscle Up
1 RMU = 1 C2B & 1 Ring Dip

Last Done 1/27/2015

Wednesday, October 28 2020
Dodgers
Dodgers 15-12-9
Deadlift (255/165)   [315/205]
Strict HSPU   [45/25# Plate Deficit]
Box Get Over (48/40")
*9 MIN CAP*
Tuesday, October 27 2020
Shadesmar
Shadesmar 20 Rounds:
1 x Snatch
2 x Clean
3 x Jerk
3 x Bar Muscle Up
Rx: (135/95) [185/125]
*20 MIN CAP*

Monday, October 26 2020
Embo
Embo 12 MIN AMRAP:
15 x Pull Up
12 x Bar Facing Burpee
9 x Hang Clean (115/85)   [155/105]
Friday, October 23 2020
**NEW** Test Week WOD 5
**NEW** Test Week WOD 5 1 Mile Run
50 x Burpee Box Jump Over (24/20)
*15 MIN CAP*

at 15:00
Establish 5 Rep Max Overhead Squat
*From Ground*
*7 MIN Cap*
Thursday, October 22 2020
*NEW* Test Week WOD 4
*NEW* Test Week WOD 4 100/80 x Calorie Row
90 x Hang KB Snatch (24/16kg)
60 x Handstand Push Up
30 x Bar Muscle Up
*15 MIN CAP*
Wednesday, October 21 2020
Test Week WOD 3 (Bergeron Open Test)
Test Week WOD 3 (Bergeron Open Test) "Bergeron Open Test"
20 MIN AMRAP:
50 x Wall Ball (20/14)
50 x Double Under
40 x Box Jump (24/20)
40 x Toes 2 Bar
30 x C2B Pull Up
30 x Bar Facing Burpee
20 x Power Clean (145/100)
20 x Push Jerk (145/100)
10 x Snatch (145/100)
10 x Muscle Up
*Sub 1 x C2B & 1 x Ring Dip for Each MU*
Tuesday, October 20 2020
Test Week WOD 2 (DT)
Test Week WOD 2 (DT) "DT"
5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Push Jerk
Rx: (155/105)
Monday, October 19 2020
Test Week WOD 1 (Fran)
Test Week WOD 1 (Fran) "Fran"
21-15-9
Thruster (95/65)
Pull Up
Friday, October 16 2020
Dr. Matt Andreatta's B-Day WOD
Dr. Matt Andreatta's B-Day WOD 20 MIN AMRAP:
12 x Wall Ball (20/14) to 10'
12 x Handstand Push Up   [Strict]
12 x Ring Dip
Every 4 Minutes, 20 x Overhead Lunge (95/65)   [115/85]
Thursday, October 15 2020
Asajj Ventress
Asajj Ventress 5 MIN AMRAP:
4 x Snatch (95/65)   [135/95]
4 x C2B Pull Up   [Bar Muscle Up]

2 MIN Rest

5 MIN AMRAP:
4 x Clean (95/65)   [135/95]
4 x Bar Facing Burpee
Wednesday, October 14 2020
Nancy
Nancy 5 Rounds:
400m Run
15 x Overhead Squat (95/65)
*18 MIN CAP*
Tuesday, October 13 2020
IG-88
IG-88 10 Rounds:
11 x Deadlift (185/125)
11 x Push Up
11 x Toes 2 Bar
*15 MIN CAP*
Monday, October 12 2020
Dengar
Dengar 10 MIN AMRAP:
7 x Hang Clean (155/105)
5 x Burpee Box Jump Over (24/20)
3 x Ring Muscle Up
Friday, October 9 2020
Doctor Senator
5 Rounds:
60 x Double Under
15 x Deadlift (225/155)
20 x Push Up
*12 MIN CAP*
Thursday, October 8 2020
Zam Wesell
Zam Wesell 50 x Wall Ball (20/14) to 10'
40 x Toes 2 Bar
30 x Handstand Push Up
20 x Snatch (95/65)   [135/95]
10 x Ring Muscle Up
20 x Snatch (95/65)   [135/95]
30 x Handstand Push Up
40 x Toes 2 Bar
50 x Wall Ball (20/14) to 10'
*15 MIN CAP*
Wednesday, October 7 2020
Helen
Helen 3 Rounds:
400m Run
21 x KB Swing (24/16kg)
12 x Pull Up
*12 MIN CAP*

Last Done 9/11/2018
Tuesday, October 6 2020
Bossk
Bossk 10 Rounds:
5 x Ring Dip
10 x Jumping Air Squat
5 x Ring Dip
10 x Jumping Lunge (5R/5L)
*18 MIN AMRAP*
Monday, October 5 2020
Aurra Sing
Aurra Sing 10 MIN AMRAP:
5 x Power Clean (115/85)
10 x Toes 2 Bar
15 x Wall Ball (20/14)
Friday, October 2 2020
Cad Bane
Cad Bane 10 MIN AMRAP:
1-2-3-4-5-6-7-8-...
Strict HSPU
Deadlift (275/185)
Thursday, October 1 2020
Taravangian
Taravangian 3 Rounds:
20 x Burpee Box Jump Over (24/20)
15 x Front Squat (135/95)
10 x Bar Muscle Up
*12 MIN CAP*

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