October 2013

Hit The Bench

WOD 11/1/13   Jerk – Find a 1 rep max   AMRAP in 3 minutes: 5 bench press (135/75) 10 v-ups (on the bench)   AMRAP in 3 minutes: 10 kb swings (55/35) 5 burpees

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Spooked

WOD 10/31/13   800m Time Trial   Partner WOD: 70 Sit-Ups 60 Toes To Bar 50 hang squat cleans (135/95) 40 strict pull-ups 30 dumbbell burpees 20 hang squat snatch (135/95) 800m farmers carry (53/35

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Night Of The Living Dead Hangs

WOD 10/30/13 5 sets of sled pull down and back – add weight each set 40m sprint up ramp after each set   30 seconds on 30 seconds off: Back squat (185/125) Burpees Push ups

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Voorhees

WOD 10/29/13 Deadlift – 3 Reps every minute for 10 minutes @ 70-80%   For Time: 100 Goblet Squats (55/35) 100 Russian Twists Break up the reps any way   Cash Out: 5x100m Sprints –

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Return of the Dumbbell

WOD 10/28/13   3 Cleans every minute for 5 minutes @60-70%   3 Rounds: 5 DB Burpee Box Step Overs (45/30)(24/20) 15 DB Thrusters (45/30) 30 Double Unders   Cash Out: accumulate 2 minutes in

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Little Diddy About Jack

WOD 10/25/13   Front Squat – 6 sets of 3 All sets at 80-85% of max   “Diane” 21-15-9 Deadlift (225/155) Handstand Push-Ups   We are hosting a Mobility Seminar on Sunday, November 3 from

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Body Control

WOD 10/24/13   Handstand Progressions and Skill Work   Strict Pull-Ups 7-7-7-7-7 (try to increase the difficulty each set) 40m Sprint after each set   2k Row Time Trial   We are hosting a Mobility

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Stronger Than You Think

WOD 10/23/13 Back Squat – Find a 1 rep max   “DT” 5 Rounds: 12 Deadlift (155/105) 9 Hang Clean 6 Push Press   We are hosting a Mobility Seminar on Sunday, November 3 from

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So Many Sleds

WOD 10/22/13   Today’s workout can be completed in any order.   Deadlift 7-7-7-7-7 Start your working sets at 70% of max   AMRAP in 5 minutes: Sled Pull Forward/Backward (100/65)   5 Rounds: 20

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Keep It Tight

WOD 10/21/13   Jerk 3-3-3-3-3   AMRAP in 5 minutes: 3 Push Press (60-70% of heavy 3) 9 KB Swings (55/35)   4 Rounds: 30 Seconds Double Unders 30 Seconds Toes To Bar 30 Seconds

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