WOD;
‘taBOOta’
For Reps:
8 Cycles of 20 seconds of work/10 seconds of rest, rest 1 minute between exercises;
Undeadlifts (body weight)
Holloween Rocks
Goblin Squats 24/16kg
Devil Unders
WOD;
‘taBOOta’
For Reps:
8 Cycles of 20 seconds of work/10 seconds of rest, rest 1 minute between exercises;
Undeadlifts (body weight)
Holloween Rocks
Goblin Squats 24/16kg
Devil Unders
“BP Buddy”
10 Rounds for Time with Bumper Plate
10 Ground 2 Overhead
10 Floor Press
10 Hop over Plate
10 OH Lunge (L+R-2)
10 V-Twists
*45/35
Cash Out;
100 Toes to Ring
Skill;
The Punisher
Experienced athletes will punish their weakness
Newer athletes will be coached on Hang Clean
WOD;
15 Min AMRAP:
2 Muscle Ups
4 Hang Power Snatch
4 MU
6 HPS
6 MU
8 HPS
*Continue increasing reps by 2 each round, score is total reps
*75/55 HPS
WOD;
‘Filthy 50′
For Time:
50 Box Jumps 24″
50 Jumping Pull Ups
50 Kettlebell Swings 16kg
50 Walking Lunge Steps
50 Knee to Elbows
50 Push Press 45lbs
50 Back Extensions
50 Wall Ball Shots m:20lb-10′ f:14lb-10′
50 Burpees
50 Double Unders
Compare to your performance on 5/5/2014
WOD;
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of;
Pull Ups
Push Ups
Rest 3 Minutes THEN:
5 Rounds of;
10 DB Squat Snatch 30/20lb (5L/5R)
10 DB Push Jerks 30/20lb (5L/5R)
*RX plus =
chest2bar PUs
decline pushups on a stack of 2 45lb plates
DB SS/DB PJ @ 45/30lb
WOD;
For Time:
38 Calorie Row
38 Ring Dips
38 Squat Snatch 75/55
Cashout;
3 x Max Bar Hang
WOD;
For Time
21, 15, 9:
Toes2Bar
Front Squat 115/75lb
THEN
10 Rounds:
7 Dead Lift 115/75lb
5 Push Press 115/75lb
*Athletes may RX plus by increments of 10lbs up to 135/95
**RX plus athletes will be held to a 30 minute CAP
Cashout;
October Mobework
Skill;
1RM Overhead Squat
WOD;
4 Min AMRAP of:
10 Toes2Wall w/ abmat (shoulder height)
10 SL/SA Situps
Rest 1 Min
4 Min AMRAP of:
10 Hang KB Snatch 24/16kg (2hands)
10 Hang Power Clean 24/16kg (5L/5R)
*score is total reps
Cashout;
October Mobework
WOD;
For Time:
20 C2B Pull Ups
100 Double Unders
40 Depth Push Ups
50 Double Unders
60 Super Wall Ball 20/14lb @ 12′
50 Double Unders
40 Depth Push Ups
100 Double Unders
20 C2B Pull Ups
*Depth pushups will be executed using 2 45lb plate platforms.
**40 Minute Time CAP
Cashout;
Yoga Tabata:
6 Cycles Up Dog
6 Cycles Seated Forward Fold
WOD;
Wittman
7 Rounds for Time;
15 Kettle Bell Swing 1.5/1pood
15 Power Clean 95/65lb
15 Box Jumps 24″
Compare to your previous performance on 3/27/2013
Cash Out;
October MOB-work