10/21/17

SWOD

12 ROUNDS ON THE MINUTE ALTERNATING A & B

A) 6 Reps: Slow Eccentric One Legged Squat Standing on Box – Right Leg

B) 6 Reps: Slow Eccentric One Legged Squat Standing on Box – Left Leg 

Then, 4 MINUTE EMOM:

3 Single Leg Box Jumps 

WOD

21 Deadlifts (225/155)

400m Run 

15 Deadlifts

400m Run

9 Deadlifts

400m Run

QOD

If you had to give up one of your five senses, what would it be?

 

10/20/17

SWOD

Back Squat:  5 sets x 3 reps

WOD

12 Minute AMRAP:

Partner A Goes:

40ft Overhead Walking Lunges with DBs 

6 Wall Balls 

40ft Farmer’s Carry 

Then Partner B goes.

QOD

Fun Fact Friday!

 

 

10/19/17

SWOD

PUSH PRESS Behind Neck (no pause): 

2, 2, 2, 2, 2, 2, 2

WOD

For Time:

21-15-9 

Alt DB Snatch

Box Jumps 

Then, 700m Run 

QOD

What is the weirdest food combination that you like to eat?

10/18/17

SWOD

4 ROUNDS:

1 Minute HOLD: Handstand Facing Away from Wall

MAX REPS UNBROKEN: DB Shoulder Press (50lbs/35lbs) in Pike Seated Position

6 REPS – Deadlift (70% to 80%)

Then, 2 Minute AMRAP:

Feet on Box to Handstand Hold Walk

 

WOD

11 Minute AMRAP:

Max Strict Unbroken Pull Ups 

21 Burpees

QOD

What movie can you watch over and over and never get tired of?

10/16/17

SWOD

5 Minutes at Each Station

Station 1:  5 Gymnastics Swings On The Minute 

Station 2:  MAX REPS: Unbroken Ring Push Ups 

Station 3:  MAX REPS: Unbroken False Grip Pull Ups 

WOD

Partner 3K Row

QOD

What is you favorite ice cream brand and flavor?

10/15/17

SWOD

  Back Squat:  3 sets x 3 reps

WOD

10 Front Squats (BW)

20 Toes to Bar

9 Front Squats

18 Toes to Bar

8 Front Squats

16 Toes to Bar

...

2 Front Squats

4 Toes to Bar

1 Front Squats

2 Toes to Bar

QOD

Joke Day!

10/14/17

WOD

Fight Gone Bad (Power Snatch Variation)

3 ROUNDS:

1 Minute: Wall Balls (20/14)

1 Minute: Power Snatch (75/55)

1 Minute: Box Jumps (20″)

1 Minute: Push Press (75/55)

1 Minute: Row (calories)

1 Minute REST

QOD

What was you favorite High School class?

 

10/13/17

SWOD

15 ROUNDS ON THE MINUTE ALTERNATING A & B & C

A) 6 Reps: Slow Eccentric One Legged Squat Standing on Box – Right Leg

B) 6 Reps: Slow Eccentric One Legged Squat Standing on Box – Left Leg 

C)  MAX REPS: Unbroken Kipping Pull Ups

4 MINUTE EMOM:

3 Single Leg Box Jumps 

WOD

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Then:

10-20-30-40-50

Double Unders

Air Squats

QOD

Fun Fact Friday!

 

10/12/17

SWOD

PUSH PRESS Behind Neck: (80%/2)6

WOD

3 Rounds For Time:

400m Run

5 Bar Muscle Ups

12 Burpees

QOD

Would you rather have a short-term memory or a long-term memory?

11/11/17

SWOD

Clean + Front Squat + Power Jerk: 1+2+1, 1+2+1, 1+2+1, 1+2+1

Clean + Front Squat: 1+2, 1+2, 1+2

WOD

3 Rounds For Time:

15 DB Thrusters

15 Renegade Rows

QOD

What was your favorite childhood book?

 

10/10/17

SWOD

5 ROUNDS

1 Minute HOLD: Handstand Facing Away from Wall

MAX REPS UNBROKEN: DB Shoulder Press in Pike Seated Position 

3 REPS – Snatch High Pull (70% to 80%) 

WOD

Partner A: 50 Toes to Bar

Partner B: Max Calorie Row

Then switch

Partner A: 50 Push Ups

Partner B: Max Calorie Row

Then switch

Partner A: 50 KBS 

Partner B: Max Calorie Row

Then switch

QOD

Would you be sad if Joke Day moved?

10/9/17

SWOD

Back Squat

10 Minutes to Work up the Heavy Five

10 Minute EMOM: 3 Reps (same weight as five)

WOD

3 Rounds For Time:

15 Thrusters 

15 Chest to Bar Pull Ups

QOD

What is the most over rated TV show?

10/8/17

WOD

“Filthy Fifty”

50 Box Jumps

50 Jumping Pull Ups

50 KBS 

50 Steps Walking Lunges

50 Knees to Elbows

50 Push Press

50 Good Mornings

50 Wall Balls

50 Burpees

50 Double Unders

QOD

What is your favorite fall activity?

10/7/17

SWOD

5 MINUTES AT EACH STATION

Station 1:  5 Gymnastics Swings On The Minute 

Station 2:  MAX REPS: Unbroken Ring Push Ups On The Minute

Station 3:  MAX REPS: Unbroken False Grip Pull Ups On The Minute

WOD

10 Minute AMRAP “Half Mary”

5 HSPU

10 Pistols

15 Pull Ups

QOD

Sweet or Salty?

10/6/17

SWOD

PUSH PRESS Behind the Neck (with Pause at bottom of dip)

(70%/3)3, (75%/3)3

WOD

For Time: 

700m Run

Then-

21-15-9

Alternating DB Snatches

Burpees

QOD

Fun Fact Friday!

10/5/17

WOD

Above Knee Snatch + Overhead Squat

SWOD

10 Minute EMOM:

2 Snatch High Pull

MAX REPS: Sit Ups

QOD

If you were to live 100 years ago, what country would it be in?

10/4/17

SWOD

5 ROUNDS ON THE MINUTE 

A) 6 Reps: Slow Eccentric One Legged Squat Standing on Box – Right Leg

B) 6 Reps: Slow Eccentric One Legged Squat Standing on Box – Right Leg 

C)  MAX REPS: Unbroken Kipping Pull Ups

WOD

3 Rounds For Time

700m Run 

21 Wall Balls 

5 Muscle Ups

QOD

Would you rather live forever or travel for a life time?