10/28/16

Pre-WOD (Skills/strength):
Vanity Time
4RDS
10x Bicep Curls
10x Ring Rows
10x Tricep Extensions
10x Reverse Curls
10x Single Arm Rows

WOD:
20min EMOM
5x Bench Press

Post-WOD (Challenge/Cool-down):
Stretch arms and shoulders.

10/27/16

Pre-WOD (Skills/strength):
Team race and warm-up
– Running, air squats and holds

WOD:
Teams of 3. All working at same time to finish the reps below.

400x Sit-ups
300x Air Squats
200x Push-ups
100x Pull-ups or Ring Rows
10x Laps Run
CASH OUT: 20x Synchro Burpees

Post-WOD (Challenge/Cool-down):
Easy jog and stretch

10/26/16

Pre-WOD (Skills/strength):
3RDS
15x Air Squats
15x KB Swings
15x KB Presses

– Focus on form and warming up muscles for partner workout.

WOD:
M/F Partnered – waterfall style
40x Deadlifts (115/65)
400m Run
30x Front Squats
400m Run
20x Cleans
400m Run
10x Thrusters

Girls lead off. Once ladies finish the DL, guys add 25# each side and start DL while the ladies run. Guys cannot start their run until the ladies finish running.

Post-WOD (Challenge/Cool-down):
2min FLR
2min Ring Support

10/25/16

Pre-WOD (Skills/strength):
12min EMOM
1x Sequence of Bear Complex
Power Clean, Front Squat, Push Press, Back Squat, Push Press

– Go unbroken through the sequence
– Increase weight as needed to achieve AHAP by last round

WOD:
5RDS
15x Wall Balls
15x Power Cleans (95/65)

Post-WOD (Challenge/Cool-down):
2min FLR
2min Ring Support

10/24/16

Pre-WOD (Skills/strength):
4RDS
4x DB KB Front Squat w/ 3sec hold
4x Broad Jumps
Rest 30sec

Then…

5×8 Back Squats @ 70%
Rest as needed between sets. Focus on good form. Rep 6, 7, 8 should be difficult.

WOD:
8min AMRAP
10x Box Jumps
15x KB Swings American
20x Sit-ups

Post-WOD (Challenge/Cool-down):
Easy row and stretch

10/21/16

Pre-WOD (Skills/strength):
10-9-8…3-2-1
TTB
“-” = 15x Air Squats

WOD:
10RDS
60sec max calories row/bike
90sec easy

Post-WOD (Challenge/Cool-down):
50x Alternating supermans
Couch stretch, prone cobra and seated glute stretch

10/19/16

Pre-WOD (Skills/strength):
4RDS
3x Strict Press w/ 4sec lower
6x Bent over rows w/ 4sec lower
REST 90sec

WOD:
CASH IN: 25x Snatches (75/55)

3RDS
20x Box Jumps
20x Sit-ups
20x Wall Balls
20x Toes to bar

CASH OUT: 25x Snatches (75/55)

Post-WOD (Challenge/Cool-down):
2min Side plank per side (accumulated)

10/17/16

Pre-WOD (Skills/strength):
6RDS
4x Front Squats w/ 3sec pause in bottom
2x Box jumps (max height)
Rest 90sec

WOD:
3RDS
10x Bar Hop Burpees
10x Squat Cleans (115/85)
10x Box Jumps

Post-WOD (Challenge/Cool-down):
1000m Recovery row focusing on form
50x Bird Dogs

10/14/16

Pre-WOD (Skills/strength):
4RDS
10x Kip swings
10x Broomstick Jumps w/ PVC
10x Strict Press w/ PVC

WOD: Linchpin Test 1
400m run
Fran
21-15-9
Thrusters (75/55)
Pull-ups
400m run
Fran
21-15-9
Thrusters (75/55)
Pull-ups
400m run

Post-WOD (Challenge/Cool-down):
Recovery row

10/13/16

Pre-WOD (Skills/Strength):
Quick group warm-up

WOD:
Partnered Power Test (40min Time Cap)
100 Deadlifts (135/95)
100 Burpees
100 Sit-ups
100 Wall Balls (20/14)
100 Push Press (75/55)
100 Push-ups
100 KB Swings (24/16)
100 Box Jump (24/20)
100 Hang Cleans (75/55)
1000m Row

One partner works and one rests.
Can go in any order desired but the row must be last.
Score is how many meters get completed on rower.

Post-WOD (Challenge/Cool-down):
2min FLR Hold (accumulated)
2min Ring Support (accumulated)