WOD
6 rounds of:
row a sub 1:30/500m split for as long as possible
rest as needed between efforts
With a partner for time:
2 rounds:
50 Back extension
50 Hand Stand Push Up
50 Box Jump Over
50 Dumb bell Clean 50/35
50 KettleBell Front Rack Walking Lunge 25/36
10 Rope Climb
Strength
Every 1:30 for 6 rounds: 3 snatches or 3 overhead squats
50/60/70/80:80/80%
WOD
For Time:
50 GHDSU
50 overhead squats 135/95
50 GHDSU
SKILL
EMOTM for 10 minutes
hand stand variation of your choice :30 practice
WOD
“Nicole”
AMRAP in 20 minutes of:
400m run
max unbroken set of pull-ups
Strength
3×2 clean (85%)
METCON
50 wall balls 20/14
50 deadlifts 225/155
50 wall balls 20/14
WOD
For Time; with a partner
38 burpees
38 power snatches 95/65
38 burpees over the bar
38 burpees pull-ups
38 burpees box jumps 24/20
38 push-presses 95/65
38 burpees over the bar
38 cal row
38 burpees over the rower
38 burpees
WOD
“Helen”
3 rounds for time:
Run 400m
21 KBS 53/35
12 pull-ups
Strength
back squat
5 reps at 70%
3×5 at 20 pounds less than 70%
WOD (Just for this week OLY class will be at 4 instead of 2)
For Time:
Run 200m
200m right arm overhead carry 53/35
200m left arm overhead carry
run 200m
200m right arm waiter carry 53/35
200m left arm waiter carry 53/35
run 200m
200m right arm farmer carry 53/35
200m left arm farmer carry 53/35
run 200m
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
dead lifts 225
toes to bar
*30 double unders between each round
STRENGTH
1rm front squat
METCON
12-9-6 front squats 225/185 *from the floor
run 400m between rounds
Strength
4×8 single arm DB overhead squats (4/4)
METCON
5 rounds for max reps:
1 minute AMRAP double unders
1 minutes AMRAP DB snatches 50lb
1 minute rest
WOD
0-10 minutes
FRAN
10-20 minutes
21-15-9
box jumps 24/20
HSPU
20-30 minutes
21-15-9
Row for calories
burpees
* with a partner alternate between movements (21 thrusters, 21 thrusters, 21 pull-ups, 21 pull-ups)
*if you finish the WOD before the cap you can work ahead.
*if you’re not done with the designated work before the cap, move onto he next couplet.
WOD
“Nasty girl V2”
3 rounds for time:
10 hang power cleans 175/115
——OR——-
3 rounds for time:
50 air squats
10 hang power cleans 135/95
STRENGTH
1rm back squat
WOD
3 rounds for time:
40 KB swings
1 minute plank
400m run
WOD
For Time and Max Load:
Travel two miles with a partner, burdened with a heavy medball, a sled, DB’s, KB’s, plates. Go as heavy as you can.
Strength: Build to Heavy Clean
7 singles – 12 minutes
Wod:
6 Rounds for time
20 Calorie Row
10 Cleans 185/135
WOD
AMRAP In 20 minutes of:
400m run
20 GHDSU
20 push-ups
Strength
4×8 overhead walking lunge
METCON
6 rounds for time:
50 double unders
Single arm over head DB walking lunge 25′ (AHAP)
WOD
For Time with a partner:
60 dead lifts 135/95
50 burpees
60 push press 135/95
50 burpees
60 cleans 135/95
50 burpees
60 front squats 135/95
50 burpees
*A 45/25lb plate must be held by each team the entire workout.
Strength
4×3 back squat (pause for 3 in bottom)
METCON
AMRAP in 12 minutes of:
8 Chest to bar pull-ups
16 wall balls 20/14
Extra
50 V-ups
WOD
10 rounds for time:
sprint 200m
1 legless rope climb
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
WOD
“JACK”
AMRAP in 20 minutes of:
10 push presses 115/75
10 KBS 53/35
10 box jumps 24/20
Strength
4×3 Back squat 75% or heavy triple
Metcon
for time:
5-4-3-2-1
squat cleans 225
27-21-15-9-3
burpees to a 6″ target
6 rounds for time of:
24 double unders
12 GHDSU
6 power snatches 135/95
Strength
4×8 front rack walking lunges
Metcon
2k row for time
WOD
4-6-8-10-12-14-16-18-20-22-24-26-28-30 reps for time with a partner:
Bench press 135
box over 24″
20lb wall ball shots
HSPU
WOD
“Murph”
for time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*partition reps as needed, if you have a 20lb weight vest or body armor, wear it.
WOD
For Time:
400m farmer carry
5 rounds of:
20sit-ups
15 hip ext.
(then)
400m farmer carry
Wod
10 rounds for time of:
20 DB snatches (AHAP)
20 box overs 24/20
*alternate movements with a partner
Strength
4×3 split jerk
WOD
3 rounds for time of:
row 500m
run 400m
75 double unders
WOD
AMRAP in 5 minutes of:
5 hang power cleans 185
7 Strict HSPU
Rest 3 minutes
AMRAP in 7 minutes of:
5 toes to bar
7 burpees
9 dead lifts 185
Strength
4×8 overhead squat or overhead walking lunge
Metcon
For Time:
80 walking lunges
800m run
80 air squats
WOD
for time with a partner:
100 burpee pull-ups
100 KBS 53/35
100 wall balls 20/14
100 clean and jerks 95/65
100 cal row
* one partner working at a time, while your partner works you must stand outside the door and touch their hand to switch.
Warm-up
run 1 mile
WOD
EMOTM for 5 minutes
6 TNG snatches
rest 1 minute
EMOTM for 5 minutes
3 TNG snatches (medium)
rest 1 minute
Every 30 seconds for 5 minutes
1 snatch (heavy)
WOD
50-40-30-20-10
push-up
air squat
sit-ups
for time with partner: split reps however / run together
400m run
then 4 rounds of:
25 pullups
50 lunge steps 45/25 overhead
25 burpee box jump 24/20
50 cal row, bike, or ski
then 400m run
DONE!
WOD
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
deadlift: 1 1/2 bodyweight
bench press: bodyweight
clean: 3/4 bodyweight
*If there isn’t enough benches available for the entire class this can be done as a team of 3 workout in which and average for each weight is used for each movement, and each team member must stay at each station until everyone is done with the prescribed work at each station.
WOD
For Time:
20 cal row
20 Pull- ups
30 overhead squats 75/55
30 toes to bar
30 wall balls 20/14
4 rope climbs
40 double unders
40 air squats
run 400m
Strength
4×6 steps front rack walking lunge (3/3), from the ground.
METCON
Every 1:30 for 10 rounds of:
4 burpees
100′ shuttle spring (4×25′)
8 jumping lunges
WOD
10 rounds for time with a partner:
15 snatches 95/65
15 box jumps 24/20
15 front squats 95/65
15 push press 95/65
*break it up however y’all want.
Skill
7×1 for max weight:
pick one
– muscle up
– ring dip
– strict pull-ups
*If you don’t have these skills yet, do 4×8 DB bench press and bent over rows.
WOD
“Nate”
AMRAP in 20 minutes of:
2 muscle ups
4 HSPU
8 KBS 70/5
WOD
100 power cleans for Time 135/95
EMOTM do 3 burpees
Wod
For time, divide class into 2 teams:
10,000m row
5 mile run
500 cal bike
*only 1 rower / runner/ biker at a time but all 3 implements can be used at the same time (3 people working at once).
WOD
21-15-9
Thrusters 95/65
KBS 53/35
run 400m after each round
Strength
5×1 bench press
Gun Show
3 super sets
max unbroken set of hex press
max unbroken set of bent over rows
METCON
TABATA – row for max meters
TABATA – GHDSU
WOD
For time:
10 HSPU
15 deadlifts 250lb
25 box jumps 30″
50 pull-ups
100 balls balls 20lb
200 double unders
400m run with a 45lb plate
WOD
For time with a partner:
Carry a sandbag and two medballs 400m 20/14 & 16/12
100 sledge hammer hits
20 tire flips
400m carry again
