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HAPPY HALLOWEEN 2015!!

Buy In- Obstacle Course


WOD- Halloween Wod (10 movements / 31 reps ea)

31 x Pumpkin Squat Cleans (20/14lbs)

31 x Bat Hangs (Toes to bar)

31 x Tractor Deadlifts

31 x Superman impressions

31 x Push Jack 'o' Lanterns

31 x Walking Zombie Lunges

31 x Lantern Lifts (aka- KB SDHP- 70/55lbs)

31yd  Of your best Bear walking impersonation /or/ your best imitation of an upside down person (aka bear crawl or handstand walk)

31 x Double Trip wire jumps

31 x Hide and Jump outs (aka burpees)



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10/30/15

Buy in-  Warm up for Snatch and Pull Ups





WOD


Part 1- EMOM 8 Minutes

1 Power Snatch (increase weight each round)

Part 2- 15-12-9

Power Snatch (115/75)

Chest to Bar Pull-up





Cash Out- Free Friday

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10/29/15

BUY IN-  Clean Complex- High Pull From Floor / Power Clean /Front Squat /Squat Clean- 1 Rep EMOM for 5 Minutes.

--then--

Clean and Split Jerks- 1 rep EMOM for 6 minutes.  Weight Increases each successful rep.



WOD- 5 Rounds-

400m Run

3 x Clean and Jerk  (90% of your Highest weight from the BUY IN)





CASH OUT : PISTOL PRACTICE (3 rounds)-

 

:30 seconds of PISTOLS - alternating legs

:30 seconds of REST



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10/28/15

Buy In- Pause Deadlifts- 3 x Deadlifts EMOM for 6 minutes- Pause for :03 just below the knee on each rep.  Drive knees out, chest out, shoulder blades down and back!



WOD


 
70 x Double Unders / 9 x Burpees

21 x Deadlifts (55% 1 rep max)

21 x Toes to Bar

 

50 x Double Unders / 15 x Burpees

15 x Deadlifts

15 x Toes to bar

 

30 x Double Unders / 21 x Burpees

9 x Deadlifts

9 x Toes to bar

 


 

CASH OUT :  60 second HANDSTAND HOLDS - 2 times

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10/27/15

BUY IN- Shoulder Press- 3 sets of 5 reps- Last set to failure

              Push Press- Use final Shoulder Press weight, perform one set as many reps as possible.



WOD- 4 Rounds *


 

Wall Ball (20/14 lbs)

KB Swings (55/35lbs)

 

In a 3 MINUTE TIME CAP complete a COMBINED 60 REPS of KB Swing and Wall Ball

Break up the reps however you like and switch whenever and as often as you like

 

REST 2 MINUTES (longer if you finish faster)



*LAST ROUND IS YOUR SCORING ROUND. COMPLETE AS MANY REPS AS POSSIBLE IN 3 MINUTES.



**If you Cannot complete the 60 reps in 3 minutes,  lower the weight for the next round



CASH OUT- Tabata Hollow Rocks
 


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10/26/15

Buy In- Emom for 5 minutes- 3 reps of Overhead Squats from rack.  Increase weight each successful set.
--then--

EMOM for 5 minutes- 2 reps of Snatch Balance.  Increase weight each successful set.



WOD- 5 rounds for time-

10 x Overhead Squats (115/75lbs)*

10 x Deficit Push Ups (45/25lb plate)

5 x Strict Pull up



Cash Out-  Tabata Sit Ups (8 rounds)


*OH squats are from the floor.  Perform a Snatch Balance each time you have to restart after resting





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10/24/15

WOD

 

In TEAMS of 2

 

EVERY MINUTE ON THE MINUTE

 

PARTNER ONE COMPLETES :

 

5 x Wall Ball (20/14)

3 x Box Jumps (24/20)

2 x Toes to Bar

1 x Burpees

 

WHEN THE  BURPEE IS COMPLETE

 

PARTNER TWO GETS THE REST OF THE MINUTE TO COMPLETE:

 

75 x KB SWINGS (70/55lbs)

200 x Double Unders

25 x KB SUMO DEADLIFT HIGHPULLS (70/55lbs)

15 x KB PUSH JERK (70/55lbs) (15 left/15 right)

 

PARTNERS SWITCH STATIONS EACH MINUTE.

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10/23/15

 
BUY In- 1200m Run
 




WOD - Incredible Hulk- AMRAP 20 min

 

5 x Deadlifts (115/75lbs)

5 x Hanging Power Cleans

5 x Front Squats

5 x Push Press

5 x Back Squats 



Cash Out-  Free Gym Friday (AKA- Open Gym)
 


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10/22/15-

BUY In- Alternating TABATA- Squats /push-ups - Alternate between Squats and push-ups for a total of 8 sets each exercise.; eg. :20- Squats, :10-rest, :20- push ups, :10 rest.....)


WOD- 15 Min AMRAP-

200m- Run

22 x MB Squat Clean (Sandbag may be used as well)

10 x Push Ups

13 x Toes to Bar



Cash Out- Alternating Tabata Sit ups / Supermans- 8 sets each

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10/20/15

Buy In- Single Leg Deadlifts- 4 sets of 6 reps each leg (rest :60 after completing both legs).  Increase weight each set if possible.


WOD- 3 Rounds for time

30 x KB Swings (70/55lbs)

16 x KB Walking Lunge (70/55lbs) **NOT ON TURF**

8 (ea) x Bent over single arm KB Row (70/55lbs)




Cash Out- 2 x 500m Rows for Time (rest while partner works)


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