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October 22 Sunday

11:00am

compare 8/2/2014a


October 21 Saturday

------ Rx'd Men 40-45lb. DB / Women 25-30lb. DB Rx'd and ADV. hold one DB during lunge anyway you like ----- ADV. & BEEF 50-55lb. DB Men / 35-40lb. DB Women ADV. 20 Alternating DB Snatch, BEEF 25 Alternating DB Snatch ------- BEEF Single Arm Overhead DB Lunge


October 20 Friday

A.)

choose C&J or Snatch ADV. 1 Rep on the minute approx. 85% 1RM

B.)

**ADV. 5 C2B Pullups OR 115/75 **BEEF 5 C2B Pullups AND 115/75 **BEEF + 5 Ring MU and 135/95


October 19 Thursday

A.)

alternate options: 2K Ski Erg 1 mile Run 5K Bike

B.) Rx'd

compare 11/1/16

B.) ADV.

compare 11/1/16


October 18 Wednesday

Rx'd

DB Thruster Men 30-35lbs. / Women 15-20lbs.

ADV.

DB Thrusters Men 40-45 lbs. / Women 25-30lbs.

BEEF

DB Thrusters Men 50-55lbs. / Women 35-40lbs. HS Walk must be done in 15ft. Unbroken increments


October 17 Tuesday

A.)

ascending weight for 3's 10 @ approx. 70-75% heaviest 3 *compare 7/5/17 5/31/17

B.) Rx'd + ADV

Clean and Jerks 95/65, 115/75 *compare 9/29/17

B.) BEEF

Row, Bike, or Ski Calories 135/95 *compare 9/29/17


October 16 Monday

B.)

Max Reps of each exercise- Bench Press - Rx'd 85/60  (ADV. 105/70) (BEEF 135/95)

A.)


October 15 Sunday

See Notes

7 rounds 10 KB swings 53/35 (ADV 70/44) (Beefy 70/53) 15 Air Squats (ADV 15 Jumping AS) (BEEFY 15 Overhead Squats @ 95/65) 200m Run **2 Sled Pushes @ some point (ADV & Beefy 3)


October 14 Saturday

Rx'd & ADV

3 rounds 10 thrusters 75/55 (95/65) 10 box jump overs -------------- 400m run -------------- 2 rounds 10 thrusters 75/55 ( 95/65) 10 box jump overs ( -------------- 800m run --------------- 1 round 10 thrusters 75/55 95/65) 10 box jump overs

BEEFY


October 13 Friday

A.)

Sets Across

B.) Rx'd & ADV

Rx'd & ADV 2 rounds 25 double unders (ADV 40) 20 wall balls (ADV 25) 15 hanging knee raises or sit ups (ADV 20 T2B) 10 burpees (ADV 15)

B.) Beefy


October 12 Thursday

A.)

Alternating GOAT (Anything Goes!)

B.)

4 Rounds 12 DB Snatch 45/25 (ADV. 55/35) BEEF 15 @ 70/45 (ADV + Beefy = alternating) 70m Farmers Carry (1 KB + 1 DB) 7 Pull Ups (ADV. 5 C2B or 10 Pullups, or 2/1 Ring MU) (BEEF 6/4 Ring MU) 200m Run


October 11 Wednesday

Buy in: 600m Run (ADV & Beefy 800m) 6 rounds 6 push press 95/65 115/75 135/95 7 bar facing burpees 8 (ADV & Beefy 12) Barbell Lunges Cash out: 600m row (ADV & Beef 800m) *ADV & Beefy Flip Row and Run


October 10 Tuesday

A.)

Alternating EMOM in 12 mins (push and pull) EVEN: 1-8 push up, ring pushup, DB bench press, ring dips ODD: 1-8 strict pull up, strict C2B, Bar MU

B.)

3 Rounds FGB Style (1 minute of work @ ea, station) (no minute of rest) Row Cals Sit Ups (ADV T2B) Front Squat 95/65 115/75 135/95 70m Run *ADV & Beefy Swap Row and Front Squat.


October 9 Monday

Roy’s Barbacoa Birthday WOD Part A.)

with 2 second pause at bottom

Roy’s Barbacoa Birthday WOD Part B.)

10 Hang power cleans 95/65 115/75 135/95 1 Rope Climb (ADV 2) (Beefy 2 regional) 12 box jumps (Beefy no step ups)


October 8 Sunday

RxD: 95/65 Adv: 12 Reps of everything 115/75 Bar Facing Burpees

1203m = 800m + 403m