WODs

Friday October 6, 2017


Max Reps
171002

2 Min Max Rep at each Station
1 Min Transition between
Calorie Assault Bike
Jumping Alt Lunges
Calorie Row
V-ups
Box Jumps 24/20
KB Overhead Squat 35/25 (1-arm)
Wallballs 20/14
Hang Power Clean 95/65


Notes:
Scoring reference is 25 reps at each station.
+1 for each rep over 25
-1 for each rep under 25
Example:
23 calories on Bike = -2
30 KB swings = +5
25 cal Row = 0
Net score = +3

Thursday October 5, 2017


WOD
Tabata
Tabata (8 cycles each)
Bottom to Bottom Squats
Push Press 55/75
Bottom to Bottom Squats
Squats Push Press 55/75


* Bottom to Bottom squats start and finish at the bottom of the squat with the rest period in the squat hold.

Wednesday October 4, 2017


WOD
AMRAP 20
400m Run
1 Rope Climb
1 Clean 225/155 (any style)



Notes:
*Increase Rope Climb and Clean x 1 each round

Tuesday October 3, 2017


EMOM
Hang Power Snatch x3
Min 0-5
3 Hang Power Snatch


Power Snatch x2
Min 6-11
2 Power Snatch


Squat Snatch x1
Min 12-17
1 Squat Snatch


1. 18 min on the Clock (6 min each lift)
2. Increasing weight (Log heaviest weight at each lift)

Monday October 2, 2017


For Time
C2B Jackie – RX
For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell


Jumping C2B Jackie – Scaled
For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 jumping chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 jumping chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell


Sunday October 1, 2017


Endurance
RX Plus:
1 mile run
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.
1 mile Run
RX:
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

Friday September 29, 2017


Partner WOD
Team Series Event 5
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.
Rx
Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift
Scaled
Men use a 20-in. box, 155-lb. deadlift
Women use a 20-in. box, 105-lb. deadlift
Burpee Step-overs


Notes:
1. Partners must be synchronized, with their chests touching the floor at the same time and both athletes standing tall at the top of the deadlift at the same time.
2. Burpees are perpendicular to the box

Alternate WOD
Not Team Series (Individual)
For Time
3-6-9-12-15-18-21
Burpee Box Jumps 20/24
Deadlift 225/155



Notes:
1. Alternate WOD for those who are not in the TEAM SERIES
2. Burpee Box Jumps – stand up fully on top of box and jump or step down on the same side of box (space savers)

Wednesday September 27, 2017


WOD
AMRAP 18
10 KB Snatch Left 53/35
10 KB Snatch Right 53/35
15 Box Jump Overs 24/20
200m Run
*Work on jumping over the box without touching