Thursday, October 19, 2017

Friday 20th October 2017

Deadlifts 3-3-3

Overhead squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, October 18, 2017

Thursday 19th October 2017

BAck Squats 3-3-3

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
20 sumo deadlift high pulls 35/25kg
20-inch box jumps, 20 reps
20 Push presses, 35/25kg
Row 20 calories
Rest 1 minute

Post time to comments.

Tuesday, October 17, 2017

Wednesday 18th October 2017

Shoulder Press 5-5-5
Pendlay Row 10-10-10

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge

Post rounds completed to comments.

Monday, October 16, 2017

Tuesday 17th October 2017

15-12-9 reps for time of:
Power cleans 61/42.5kg
Thrusters 61/42.5kg

Post time to comments.

Sunday, October 15, 2017

Monday 16th October 2017

Front Squats 3-3-3

Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating

Post rounds completed to comments.

Thursday, October 12, 2017

Friday 13th October 2017

Deadlifts 3-3-3

For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

Post time to comments.

Wednesday, October 11, 2017

Thursday 12th October 2017

Back Squats 3-3-3

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Men use 24-in. box and deadlift 102.5kg
Women use 20-in. box and deadlift 70kg

Tuesday, October 10, 2017

Wednesday 11th October 2017

Shoulder Press
5-5-5

For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men thruster 20kg
Women thruster 15kg

Monday, October 09, 2017

Tuesday 10th October 2017

For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat

Post reps completed and load squatted during each interval to comments

Sunday, October 08, 2017

Monday 9th October 2017

Front Squat
3-3-3

WOD
21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Friday, October 06, 2017

Saturday 7th October 2017

Andy

For time, wearing a 20-lb. vest:
25 thrusters, 52.5/35kg
50 box jumps, 24 in.
75 deadlifts, 52.5/35kg
1.5-mile run
75 deadlifts, 52.5/35kg
50 box jumps, 24 in.
25 thrusters, 52.5/30kg

Post time to comments.

Thursday, October 05, 2017

Wednesday, October 04, 2017

Thursday 5th October 2017

Back Squats 3-3-3

WOD
For time:
50 wall-ball shots
15 cleans, 61kg/42.5
50 wall-ball shots
10 cleans, 82.5/61kg
50 wall-ball shots
5 cleans, 102.5/70kg

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target

Tuesday, October 03, 2017

Wednesday 4th Octobner 2107

Shoulder Press 5-5-5

Pendlay Row 10-10-10

WOD
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders

Men use 95-lb. barbell
Women use 65-lb. barbell

Monday, October 02, 2017

Sunday, October 01, 2017

Monday 2nd October 2017


Front Squat 3-3-3

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Post loads to comments.

Sunday 1st October 2017

REST DAY

Saturday 30th September 2017

Synchronized Partner WOD
40-30-20-10
Ground to overhead
Plate BUrpees
BOdy Rows
Chest pass
Double unders

Friday 30th September 2017

Strength
Deadlifts 3-3-3

WOD
5 rounds for time of:
60-second L-sit hold
30-cal. row

Each round, accumulate a total of 60 seconds holding the L-sit.