WOD: 10/17/18
Deadlift 10-10-5-5-3-3 reps
4 rounds for time of:
400-m run
200-m farmers carry
Men: 50-lb. dumbbells
Women: 35-lb. Dumbbells
WOD: 10/16/18
10 minutes:
Work Up to a Heavy Front Squat
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
WOD: 10/15/18
3 rounds for time of:
800m Run
40 sumo deadlift high pulls
20 push-ups
Men: 75-lb. SDHP
Women: 55-lb. SDHP
WOD: 10/14/18
"Walsh"
Four rounds for time of:
22 Burpee pull-ups
155/105 pound Front squat, 22 reps
Run 200 meters with a 45/35 pound plate overhead
Time Cap: 35 minutes
WOD: 10/13/18
100’s with Friends, Part 3!
In Teams of 3:
40 minute AMRAP of:
100 Deadlifts, 185/135-lbs.
100 Toes to Bar
100 Double-unders Each
1000m Row (200m Relays)
WOD: 10/12/18
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the 15 reps.
WOD: 10/11/18
AMRAP 17 minutes of:
30 Double-unders
7 Toes-to-bar
7 Dumbbell Squats, 50's/35's
7 Dumbbell Push Press, 50's/35's
WOD: 10/10/18
Deadlift 1-1-1-1-1-1-1-1-1-1 reps
All to be performed at 90-98%
21-18-15-12-9-6-3 reps for time of:
Deadlift, 185-lbs.
Bar Facing Burpees
WOD: 10/09/18
4 Rounds for time of:
400m run
20 Pull-ups
10 Ring Dips
WOD: 10/08/18
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 155 lb., Women: 105 lb.
3 rounds for max reps:
Power snatch for 30 seconds, rest 30 seconds
Power snatch for 25 seconds, rest 35 seconds
Power snatch for 20 seconds, rest 40 seconds
Power snatch for 15 seconds, rest 45 seconds
Power snatch for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 95 lb., Women: 65 lb.
