6
Oct
Thurs, Oct 6 2016
| A.Back Squat 10 – 10 – 10 |
| B. Deadlift 2 – 2 – 2 – 2 – 2 |
| C. 10 – 1 |
| Back squat (from rack, weight athletes choice) |
| Box Jumps (24/20) |
| D. NFT – 3 rounds |
| 15 Hollow Rock |
| 15 Reverse Hypers |
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5
Oct
Wed, Oct 5 2016
| On a Running Clock: |
| 0-10:00 4-5 attempts of Push Press + Push Jerk + Split Jerk (building) |
| *at 8:00 load for WOD weight |
| 10:00-20:00 5 Rd of 10 STOH (135/95) + 1 R.C. (Legless if possible) |
| *Rest in any time remaining |
| 20:00-30:00 groups of 3 for Max AB Calories |
| 100 Meter Sprint |
| Assult Bike for Calories |
| REST |
| *Rotate after 100 Meter Sprint |
4
Oct
Tues, Oct 4 2016
| A.Work up to heavy Power Snatch + OHS |
| B. For time (25:00 cap) |
| 100 Double Unders |
| 50 OHS (95/65) |
| 40 Push Ups |
| 30 T2B |
| 20 Power Snatch |
| 10 BMU (15 C2B Pull-up) |
| …then back up the ladder |
3
Oct
Monday, Oct 3 2016
| A.Bench Press 5 – 5 – 5 (working sets) |
| B. 12:00 AMRAP |
| 10 Bench Press (155/105 +/-) |
| 10 Strict Pull-ups |
| 20 Weighted Box Step Ups |
| C. NFT – 50 “V-ups” |
| ***all classes can pick b/t class and endurance*** |
1
Oct
Sat, Oct 1 2016
| Chelsea – 30:00 EMOM |
| 5 Pull up / 10 Push Up / 15 air squats OTM |
| Modification: OT2:00 |
| *go as far as possible, then switch to OT2:00 until completion |
| *score completed minutes + reps in the next unfinished minute |
30
Sep
Friday, Sept 30 2016
| A. Deadlift 5 – 3 – 1 – 1 |
| B. 5 Rounds For time – 15:00 CAP |
| 2 Rope Climb |
| 4 Deadlift (HAP) |
| 8 Burpee over Bar |
| C. 100 AB Mat Sit-up – strict w/ straight legs |
29
Sep
Thurs, Sept 29 2016
| A. Work up to heavy P. snatch |
| B. On a running clock: |
| 0-10:00 50 T2B + 5 P. Snatch (M:185-95, W: 125-65) |
| *rest in time remaining (goal to go fast) |
| 10:00-30:00 |
| 200 DU (mod 200 singles) |
| 100 DB Snatch (hap) |
| 200 DU (200 single mod) |
28
Sep
Wed, Sept 28 2016
| A. For max Reps |
| 5:00 TGU |
| 4:00 KB Thruster (even out reps on each side)(24/26 kg) |
| 3:00 KB Swing (American) |
| 2:00 KBSDLHP |
| 1:00 KB thruster (:30 on each side) |
| B. Break classes into teams |
| 5:00 max tire flips |
| ***ALL CLASSES CAN CHOOSE B/T WOD OR ENDURANCE*** |