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21
Oct

Tuesday, Oct 21 2014

A. Snatch Grip Press  5 – 5 – 5 – 5 – 5
B. For Time – 15:00 CAP
60 Cal Row
50 Burpee (jump to 6″ above reach)
40 T2B
30 Push Press

20
Oct

Monday, Oct 20 2014

A. For Max Reps
0-3:00 400 M Run (A-w/sandbag, B-run), rest in time remaining
3-6:00 40 Ab Mat Sit-up, Max DB Snatch (alt-H.A.P.)
6-9:00 40 Ab Mat Sit-up, Max WallBall (20/14)
9-12:00 40 Ab Mat Sit-up, Max DB Snatch (alt-H.A.P.)
12-15:00 40 Ab Mat Sit-up, Max WallBall (20/14)
15-18:00 400 M Run (A-SB, B-Run)
B. NFT – 50 Hollow Rocks / 50 Superman

18
Oct

Saturday, October 18 2014

Partner WOD – one work/one rest – 30:00 Cap
2000 Meter Row (alternate every 200 M)
50 Burpee with Plate (45/25)
200 Meter Lunge Step (alternate every 20 M)
100 Ring Row
200 Killer Rope
50 Ab Mat Sit-up with Plate (45/25)
2000 Meter Sandbag Run (alt every 100 M)

17
Oct

Friday, October 17 2014

A. Work up to heavy Snatch for the Day (power or squat)
B. 8:00 AMRAP
15 – 12 – 9 – 6 – 3 – 6 – 9 -12 – 15 – 12 – 9….as far as possible
Snatch (95/65, power or squat)
T2B
C. 6:00 Rope climbs for Reps (small group or single)

16
Oct

Thursday, October 16 2014

A. Strength: Bent Over Row 3 – 3 – 3 – 3 – 3
B. 10:00 AMRAP
20 Double Unders (4:1 singles)
20 Hand Release Push-ups
200 Meter Sprint
C. Group Stretch

15
Oct

Wednesday, October 15 2014

A. Weighted Ring Dips 3 – 3 – 3 – 3 – 3
B. NFT – 5 Rounds (working form/ROM)
7 Strict Pull-ups
5 Strict Press (Athletes choice- challenge themselves)
*when completed with B, start a running clock:
C. 4:00 Max Weighted Lunge Steps (45/25)
D. Cool down – 2-3:00 easy Row

14
Oct

Tuesday, October 14 2014

A.  “Death By”:  Wallballs (20/14#) & Box Jumps, 20:00 total minutes

*minute 1-1 WB & 1 BJ, minute 2-2WB & 2 BJ….until you can’t complete on the minute.  Once you can’t complete, divide your last attempted round in half and continue until 20:00 on the clock

B.  5:00 of mobilization

13
Oct

Monday, October 13 2014

A.  Bench Press 3 – 3 – 3 – 3 – 3

B.  Partner Row Repeats (each completes)

200 M / 300 M / 400 M / 500 M

C.  NFT – 100 Crunches