Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15
1. Deadlift: 8,6,4,2
2. 4 rounds for time of:
8 Handstand pushups
10 Kneeling squat jumps
12 Deadlifts @ 155 / 103
Palmetto
WOD Thursday Novemebr 1st
The Fittest Starts Today!!
Warm up: Snatch stuff
- Sotts Press: 2,2,2,2,2
2. Every 90 seconds for 8 sets:
Hang Power snatch + Hang Snatch
3. 4 Rounds not for time:
Ring dip x 12
Parallette pass through x 8
Skin the cat x 4
WOD Wednesday October 31st
Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win.
Warm up: Get ready to lift weights
10 Rounds for time of:
300 Meter row
1 Clean + 1 hang power clean + 2 Front squats (Unbroken)
Start @ kinda heavy and go up in weight every 2 rounds. 4 total weight changes.
The goal is to end at a weight that you think you might fail at. (but make it)
WOD Monday October 29th
Warm up: 500 meter row / 12 ghd raise/ 12 ghd sit up
- Every 2 Minutes for 12 minutes:
Sets 1 – 3: Front squat x 3, 2, 1
Sets: 4 – 6: Back squat x 3, 2, 1
2. 2 Rounds for time:
12 Thrusters
200 Meter run
WOD Friday October 26th
Warm up: Bar hang x 40 seconds / Handstand hold x 40 seconds / jump rope x 1 minute
- Farmers walk x 3 x 100′ Heavy guys. Heavy.
2. Sled pull x 3 x 100′ Also heavy
3. 10 rounds for time:
5 Glute ham sit ups
5 Burpees
WOD Wednesday October 24th
Warm up: 500 meter row / 20 air squats / 10 burpees
3 Rounds for time:
5 Power cleans @ 155 / 103
10 Muscle ups
4 Power clean and jerks @ 155 / 103
20 Calorie row / bike / run / ski
3 Hang cleans @ 155 / 103
30 Box jumps @ 24 / 20″
2 Clusters @ 155 / 103
40 Mountain climbers (single count)
1 Cluster + jerk @ 155 / 103
Anyone Remember this? Old School.
WOD Tuesday October 23rd
Warm up: Snatch stuff
Try and do these sets on the minute or so
- Heaving snatch balance x 4 sets of 2
2. Drop snatch x 3 sets of 2
3. Heaving snatch balance x 2 sets of 2
4. Drop snatch x 1 set of 2
5. Hang snatch x 10 singles
6. Wipe the chalk off of your hands
7. For time:
100′ Handstand walk / 200′ bear crawl
80 Sit ups
60 Double unders
40 Pullups
20 Pistols
WOD Monday October 22nd
Warm up: 2 minutes on a rower / bike / running etc.
then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats
- Every 3 Minutes for 18 minutes:
Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2
Sets: 4 – 6: Back squat x 2 + 4 Broad jumps + Back squat x 2
* The jumps should be close to max effort. Jump high, jump far.
2. For time:
30 Toes to bar
60 Wallballs
30 Toes to bar
WOD Thursday October 18th
Warm up: 50 kb figure 8’s
- Every 45 seconds for 16 rounds:
Odd rounds: left hand turkish get up
Even Rounds: right hand turkish get up
2. 3 sets of 5 reps: Windmills
3. For time:
30 Calorie bike
30 Burpees
WOD Wednesday October 17th
Warm up: Get ready to lift weights.
12 Rounds for time of:
1 Pretty heavy snatch (Snatch guys, snatch. Can we do power snatches? Did I stutter?)
100 meter run
8 Pullups
100 meter run
SONY DSC
