Wods

Thursday October 25, 2018

102518
Bench Press
In 15 Min find challenging 2 Rep
Super set: 3x10 rep Bent Over Row
3x10 BB Rollouts

BUILT:
Min 1: 3 Floor Press + 5 Pushups
Min 2: 6 Bent Over Row + 10 Plank up down
Min 3: 30 Sec Leg Raises
Metcon (3 Rounds for reps)
Tabata Pull Party

Power Snatches 95/65
Air Squats
C2B Pull-ups

**Record total reps
RX+ 115/75 Bar Muscle-ups
Sport: 75/55 Pull-ups
Health: Ring Rows or BB Pull-ups or Negatives

BUILT
DB Power Snatches
Air Squats
Rope Ascend and Descend

Wednesday October 24, 2018

Endurance Jump Run
Endurance Jump Run (Time)
Partner WOD
20-40-60-80-100-80-60-40-10
Double Unders
200 M Sprint

Then

50 Burpees
90 Russian Twist p/s
150 Air Squats
90 Russian Twist
50 Burpees

BUILT
30-60-90-120-150-120-90-60-30
Jump Rope
200 M Sprint

Tuesday October 23, 2018

102318
Back Squat
Tempo Squats:
5 Back Squats + 2 Back Squat w/ 5 sec hold at bottom

Mobility + 10 Hip Bridges

BUILT
Min 1: 10 Goblet Squats w/ 3 sec hold at bottom
Min 2: 6 KB SDLHP + 10 Hip Bridges
Min 3: 6 Superman + 6 Hollow Rocks
Metcon (Time)
3 Rounds FT
30 Walking Suit Case Lunge 53/35
20 Burpee Box Jump Over 24/20

BUILT
3 Rounds FT
24 Walking Suit Case Lunge
10 Burpee Box Step Over

Monday October 22, 2018

102218
Split Jerk (3-3-3-3-3 (E3Min: 15Min))
E3Min:15 Min
3 Jerks
(Find challenging weight)
6-8 x T’s, Y’s
Mobility

BUILT
E3Min:15 Min
3 Strict Press + 3 Push Press
(Find challenging weight)
5 x T’s, Y’s
10-20 Plank Reach Taps
Metcon (Time)
For Time
40/30 Cal Row
20 Shoulder to Overhead 155/105
5 Wall-walks
40/30 Cal Row
20 Ring Dips
5 Wall-walks
40/30 Cal Row
20 Plyo Push-ups 45/25
5 Wall-walks

Saturday October 20, 2018

102018
Hang In there Partner (AMRAP - Rounds and Reps)
EMOM: 30 Min
5 Thruster 95/65
5 Burpees

*While one partner hangs on pull-up bar

BUILT:
Partner Planks while partner works

Friday October 19, 2018

101918
Death by: (Pull-up)
EMOM: 15 Min
1 Strict Pull-up
Add another pull-up every minute
Min 0: 1 pull-up
Min 1: 2 pull-ups
Min 2: 3 pull-ups ...
...
*Record Total completed Pull-ups

*Turn to kipping when you are struggling to complete reps under a minute.

BUILT:
EMOM: 15 Min
Min 1: 5 Ring Rows +
5 Push-ups
Min 2: 10 Box Dips
Min 3: 3-5 Rope Ascend Descend
Metcon (AMRAP - Rounds and Reps)
AMRAP: 9 Min
3 HSPU
5 Burpee Box Jump
7 Double Unders

BUILT
AMRAP: 9 Min
3 DB Push-Press
5 Burpee Broad Jump
7 Single Unders

Thursday October 18, 2018

101818
Deadlift (Find challenging 5 rep)
In 15 Minutes complete
4-5 Sets
5 Deadlift (find challenging weight)
10 Front Rack Box Step-ups (5 p/l) +
30 sec Superman Rocks
Rest as needed

E3Min:15 Min
5 KB/Light BB Deadlift +
8-10 Box Step-ups
30 sec Superman Rock
Metcon (Time)
3 Rounds
30 KBS 53/35
20 T2B

Rx+ 72/53

BUILT
3 Rounds
20 KBS
15 V-Ups

Wednesday October 17, 2018

101718
Flip Punch Row Endure (AMRAP - Rounds and Reps)
AMRAP: 35 Min
Partner 1: 500 M Row
Partner 2:
AMRAP:
6 KBS
6 SlamBall Flip Over Back 30/20
6 Plate Straight leg Sit-ups 45/25
(Switch)

Partner 1: 100 MTN Climbers p/l
Partner 2:
AMRAP:
20 Double-Unders or 60 Singles
20 Plate Russian Twist 45/25
(Switch)

Tuesday October 16, 2018

101618
Shoulder Press (5-5-5-5 Tempo 5151)
In 10 Min complete
5-5-5-5
E3Min : 12 Min
5 Tempo Press 5151
30 sec Plank
10 Chest Openers
10 Lat Pull-downs

Prefer Seated Dumbbells however can use BB

BUILT:
E3Min: 12 Min
5 Seated DB Tempo Press 5050
30 sec Plank
10 Chest Openers
10 Lat Pull-downs
Metcon (Time)
10 Rounds
5 Power Snatch 115/75
10 Ab-mat Sit-ups
15 Wall-balls 20/14

Rx+ 135/95

BUILT
8 - 10 Rounds
8 DB Snatch (4 p/a)
8 Ab-Mat Sit-ups
8 Plate G2OH

Monday October 15, 2018

101518
Squat Clean (EMOM: 15 Min)
EMOM: 5 Min
1 High Pull+
1 Hip Power Clean +
1 Hang Power Clean +
1 Power Clean +
1 Front Squat
(Build up every round)

Then

Find challenging 1 rep
E3Min: 15 Min
1 Squat Clean +
1 Front Squat w/3 secHold at bottom
(Mobility and monster walks in between)

BUILT:
EMOM: 5 Min
1 DB Hang high Pull +
1 DB Hip Power/Muscle Clean +
2 DB Hang Power Clean +

then
E3Min: 15 Min
5 DB/MB Hang Power Clean +
30 sec Deadbugs +
200 M Row
Rest with remaining time
Metcon (AMRAP - Rounds and Reps)
AMRAP: 8 Min
8 S/A OH Lunges 53/35
8 Push-ups

Rx+ 72/53

BUILT
AMRAP: 8 Min
8 Lunges
8 Push-ups

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