WODs for
WODs
Leaderboards
Kylie Parrish
Patrick Thompsen
Olivia Yongue
Nina Besic
Braydan Tomizaki
James Barber
October 18 Thursday
A.) Squat Snatch or C+J
ADV: 1 @80-90% for at least 5 sets
B1) Pick Your Own Finisher (Do one or MORE)
10 Minutes for all choices combined 45/25, 90/45, 135/90
B2) Pick Your Own Finisher (Do one or MORE)
10 minutes for all skills combined
B3) Pick Your Own Finisher (Do one or MORE)
B4) Pick Your Own Finisher (Do one or MORE)
October 17 Wednesday
A.)
6 Barbell Lunges 95/65, (8@ 115/75, 8@135/95) 10 Double Unders or 20 Singles (ADV: 20) (Beef: 30) 70m Run
B.)
Shoulder to Overhead 95/65, ADV: 115/75, Beef: 135/95 HRK or Situps, ADV: 5 T2B, Beef: 7 T2B
C.)
Deadlifts 95/65, 115/75, 135/95 Double Unders or 20 Singles (ADV: 20) (Beef: 30)
October 16 Tuesday
Rx'd
Squat Clean 95/65 Row 12/10 Cals KB 53/35
ADV/Beef/Bison
KB Swings (Adv: 70/44), (BEEF/Bison 21@ 70/53) Pushups (Adv: 12-9-6 HSPU) (Beef: 15-12-9 HSPU) (Bison: 30ft HS Walk each round) Squat Cleans 115/75, 135/95, 155/105 Row Cals 15/12, 18/15
October 15 Monday
A.) Grace or Isabel
"Grace" or Isabel 30 Clean and Jerks or Snatches for time 135/95 (Challenge yourself but scale up or down to finish below 7-8 minutes) 95/65, 115/75, 135/95, 155/105
C.)
Max Bike, Ski, or Air Runner Calories for 90 seconds
October 14 Sunday
Bar Muscle Up Skill Work
ADV.
choose 10 Pullups or 7/5 C2B, or 5/3 Bar MU
October 13 Saturday
Partner AMRAP
One person performs cardio (400m Row or Ski, or 1K Bike) while partner does AMRAP, when cardio partner is done they pick up AMRAP where other partner left off. Power Clean Weights: Rx'd 95/65, ADV. 115/75, BEEF 135/95
October 12 Friday
Ring Muscle Up Work (Fundamental Work)
8:00 Alt EMOM 1) 1-5 Strict Pull Ups 2) 1-5 Push Ups (Ring Push Ups)
A.)
This is the first part of a 20 minute workout. Alternating each minute between Row, Bike or Ski Calories (10/8 Rx'd Row) (8/6 Rx'd Bike or Ski) (ADV. 12/10 Row, 9/7 Bike or Ski). Then MAX REP Single Arm DB Hang Clean to Overhead OPPOSITE minute. --------- Rx'd DB 45/25, ADV 50-55/35/40, BEEF 53/35 KB Snatch
B.)
This is the second part of a 20 minute workout. Alternating each minute between Row, Bike or Ski Calories (10/8 Rx'd Row) (8/6 Rx'd Bike or Ski) (ADV. 12/10 Row, 9/7 Bike or Ski). Then MAX REP BURPEE on OPPOSITE minute. *compare 5/4/18
October 11 Thursday
B.) ADV.
2 DB's in front rack or 1 DB Overhead
B.) BEEF
** 10 minute time cap ***
October 10 Wednesday
B.) ADV. & BEEF
BEEF 115/75 & 9 Toes to Bar ADV. & BEEF do part B. first, then part A.
October 9 Tuesday
A.)
2 Clean & Jerks or 2 Snatches on the minute for 12 minutes
B.)
Score is Total number of Deadlifts for 3 Rounds Rx'd 135/95, ADV. 185/125, BEEF 225/155, Bison 275/185