Oct 23

Posted in 2017 on October 22, 2017 by Andy

SKILL:
3 Rounds (At a walking pace)
8 Ring Push Ups w/ a 3 Sec. Negative
Max Effort Banded Tricep Extensions w/ a bottom pull apart
8 Banded Face Pulls

LIFT:
Front Squat
3 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
2 x 1 @ 90%

WOD:
“7&7”
For Time: (10 Min. Cap)
3 Rounds
15/12 Cal. Row
7 Ring Muscle Ups
7 Front Squats (205/135) (185/125) or 65% of 1RM
*Sub. 10 Ring Push Ups for MU Accordingly.

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Oct 21

Posted in 2017 on October 20, 2017 by Andy

WOD: (Teams of 2)
For Time:
50 G2O (95/65) (75/55) (65/45) (55/35)
50 Synchronized Bar Facing Burpees
800 M. Team Run
50 Synchronized OHS
50 T2B
*Sub. OHS for Back Squat accordingly.

Oct 20

Posted in 2017 on October 19, 2017 by Andy

SKILL:
EMOM 9
MIN. 1: 7 Strict C2B Pull Ups
MIN. 2: Max Effort L Sit
MIN. 3: 2 Wall Walks

LIFT:
Front Squat (From Floor)
EMOM 4 (MIN. 0-4)
4 @ 60%
EMOM 3 (MIN. 5-7)
3 @ 65%
EMOM 3 (MIN. 8-10)
2 @ 70%
*Work off your Front Squat max if you can. If not Clean is fine.
**You may Squat Clean the first rep.

WOD:
“STAN”
For Time:
21-15-9-6
Wall Ball (20/14) (16/10) (14/6)
Pull Ups

*8 Min. Cap. PUSH IT!!

Oct 19

Posted in 2017 on October 18, 2017 by Andy

LIFT:
Dead Lift
7 x 1
*Work to 90%

WOD:
“INTERVAL 17.3”
E3MOM… For 7 Rounds
Dead Lifts (225/155) or 50% of 1RM
50 Double Unders
10 HSPU
*Dead Lift Reps:
R1 = 15
R2 = 13
R3 = 11
R4 = 9
R5 = 7
R6 = 5
R7 = 3
*21 Min. Cap.
**In time remaining Max Effort HSPU
***You may bank time.
****Sub. HSPU for HRPU accordingly.

Oct 18

Posted in 2017 on October 17, 2017 by Andy

SKILL:
8 Round (Tabata)
-HSPU
-BB Bent Row
*Alternate movements
**Sub. HRPU fot HSPU accordingly.

WOD:
For Time: (25 Min. Cap)
800 M. Run
40 Push Ups
600 M. Run
8 Prowler Push 40 Ft. (4/3)
400 M. Run
30 Goblet Walking Lunges (53/44) (44/35) (35/26)
200 M. Run
10 Stone Ground to Over Shoulder

Oct 17

Posted in 2017 on October 16, 2017 by Andy

SKILL / LIFT:
EMOM 9
MIN. 1: 8 Strict Dips
MIN. 2: 3 Touch & Go Snatch
*Work to a heavy technically sound triple.
MIN. 3: 10 Strict T2B

WOD:
“TEELA”
AMRAP 18
8 Snatch
8 T2B
8 Bar Facing Burpees
*Every 3 Rounds Add Weight:
R1-R3: (115/75) (95/65) (75/55) (65/45)
R4-R6: (135/95) (115/75) (95/65) (75/55)
R7-R9: (165/115) (135/95) (115/75) (95/65)
*If you get to R10 AMRAP Snatch (185/125) (155/105) (135/95) (115/75)

Oct 16

Posted in 2017 on October 15, 2017 by Andy

SKILL:
EMOM 6
ODD: 20 Unbroken KBS (70/53) (53/44) (44/35) (35/26)
*Choose a weight you can go unbroken with.
EVEN: 8E O.H. Backward Lunge (Your Choice)

LIFT:
Back Squat
EMOM 10
MIN. 1-4 = 3 @ 65%
MIN. 5-7 = 3 @ 70%
MIN. 8-10= 3 @ 75%

WOD:
“ROW DEATH BY”
For Time: (15 Min. Cap)
2K Row
*EMOM Death by Thruster
**EX: 1 = 1, 2 = 2, 3 = 3, 4 = 4, Etc.
***Start on the Rower.

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