Tuesday, Oct. 15, 2019

5 Rounds of 4 minutes:

  • 5 Burpee Box Overs
  • 10 Front Squat (65lbs./95lbs.)
  • 12/15 Calorie Row

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Monday, Oct. 14, 2019

5-5-5-3-3-3-3-1-1-1-1-1

  • Overhead Press (athlete choice)
  • Increase weight each set

Then:

3 Rounds:

  • 6 Deadlift (155lbs./225lbs.)
  • 9 Prisoner Get-Ups
  • 30 Double-Unders

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Thursday, Oct. 10, 2019

4 Rounds:

1 minute support on rings OR 2 minute handstand hold.

For each set used to achieve the hold time perform:

  • 2 x Dumbbell Hang Squat Clean (30lbs./45lbs.)
  • 5 x Burpees

For example if the athlete breaks the 1 minute ring support into four 15 seconds sets, she would then need to perform 8 squat cleans and 20 burpees.

The same hold must be used for all 4 rounds.

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Wednesday, Oct. 9, 2019

Weight Vest Wednesday

15 Minute Clock

AMRAP 5 minutes:

  • 3 Pull-Ups
  • 6 Push-Ups
  • 9 Squats

AMRAP 5 minutes:

  • 2 Pull-Ups
  • 4 Push-Ups
  • 6 Squats

AMRAP 5 minutes:

  • 1 Pull-Up
  • 2 Push-Ups
  • 3 Squats

Quality Reps Only!!! 

 

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Tuesday, Oct. 8, 2019

5-5-5-3-3-3-3-1-1-1-1-1

  • Deadlift
  • Increase weight each set

Then

30-20-10

  • GHD Sit-Up
  • Wallball (14lbs./20lbs.)

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Saturday WOD

Card Game:

Hearts: Wall ball sit ups

Spades: KB Goblet squats

Diamonds: Burpees

Clubs: BW rows on the rings

Black Joker: Run 400m with a med ball (shared with your partner)

Red Joker: Bear crawl from mail box to dog waste station

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Friday, Oct. 4, 2019

For Time:

100 Kettlebell Swings (35lbs./52lbs.) or 75 Kettlebell Swings (52lbs./70lbs.)

  • At the top of each minute after the first, perform either 5 Pull-Ups or 10 Push-Ups 

 

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