WOD: 11/08/17
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Then you choose:
Push Press, Push Jerk, or Split Jerk
3-3-3-3 reps
Front Squat 3-3-3-3 reps
WOD: 11/07/17
3 Position Snatch:
Hang Snatch / Low Hang Snatch/ Snatch 1-1-1-1-1-1-1 reps
3 rounds for time of:
155/105-lb. squat snatches, 10 reps
20 burpees
WOD: 11/06/17
5 Rounds, each starting on the 4:00 of:
400 Meter Run
1 Round of “DT” (155/105)
DT
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Check out this video of Annie Thorisdottir doing a Heavy rendition of "DT"
WOD: 11/04/17
"Holbrook"
Ten rounds, each for time of:
115/75 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
WOD: 11/03/17
Power clean 10-5-3-1-1-1-3-5-10 reps
Complete as many rounds as possible in 7 minutes of:
115/75-lb. sumo deadlift high-pulls, 5 reps
5 strict handstand push-ups
WOD: 11/02/17
WOD: 11/01/17
Deadlift 3-3-3-3-2-2-2-1-1 reps
For time:
400-meter run
100-meter farmers carry, Heavy.
800-meter run
100-meter farmers carry, Heavy.
400-meter run
WOD: 10/31/17
"Pumpkin Smash!"
31 minute AMRAP with a partner of:
10 Pumpkin Head Cutters, 53/35-lbs.
31 Sit-ups
10 Pumpkin Step-ups, 53/35-lbs.
31 Burpees
10 Pumpkin Push Presses, 53/35-lbs.
31 Box jumps
*each Partner must do all 10 reps with their own pumpkin, but may share all the 31s, one person working at a time.
Announcement:
Wear a Costume to WOD for Halloween, this Tuesday!
There will be a fun partner workout, so dress up and workout!
WOD: 10/30/17
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35/25-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35/25-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.
Check out this video and commentary of Dan Bailey performing this workout:
