WOD 31.10.16
Front Squat, From the Ground
3-3-3-3-3
Alternating with a partner, complete rounds for 30 minutes of:
5 pull-ups
10 push-ups
15 squats
20 Burpees
Score is Max numbers of Burpees
WOD 28.10.16
Practice M.U.
3 rounds:
10 Shoulder to overhead 60/40
10 Muscle ups
WOD 27.10.16
Power clean
3-3-3-3-3
4 rounds, for max reps:
1 min at each station:
Double KB Front Rack lunges
Double unders
V-ups
Kids
w/up 3 rounds of: 2 cartwheels, 5 squats, 5 sit-ups, 5 pull-ups.
Skill: Handstands
WOD AMRAP 8
2 wall walks
5 hanging leg raises
6 box jumps
WOD 26.10.16
2 rounds:
90s Team plank
Entire class has to plank. When someone breaks, everyone has to do 5 burpees.
Back Squat
3-3-3-3-3 @ 85% of 3RM
5 rounds for time:
10 Box jump overs
20 Wall ball
WOD 25.10.16
3 sets of 20-30s headstand hold
2 sets of 20-30s wall facing handstand
2 sets of 20-30s kick up to handstand on wall
Work on coming off the wall with control
2-3 Attempts at Handstand holds/walking with a spotter
“Diane”
21-15-9
Deadlift 225/155
Handstand push-ups
WOD 24.10.16
Snatch
1RM
AMRAP 10
5 ChinUps
5 Burpees
3 Pullups
10 Burpees
1 strict CTB
15 Burpees
If scaling to ring rows – 9/6/3 with feet at different positions
WOD 22.10.16
Bench press
5-5-3-3-3
3 rounds
30x Toes to bar
21x Ground to overhead 40/30
WOD 21.10.16
Front Squat
1 RM
AMRAP 9
6 Box Jump
9 Wall Ball
12 Walking Lunge Overhead with Plate
WOD 20.10.16
5 Rounds
3-5 Strict Chin Up [Weighted if needed]
ME Ring Row – Stop when speed goes down.
Death By Power Clean 70/50
Minute 1 – Perform 1 Power Clean
Minute 2 – Perform 2 Power Clean
And so on.
Kids
Skill: Thrusters—4 to a 3-step sequence.
WOD:
AMRAP 8
10 jump rope singles
6 push-ups
4 knee raises
WOD 19.10.16
Back Squat
3 RM
12 Minute Clock
800 mt Run
THEN with Remainder of Time
AMRAP
20 Pistol
60 Double Unders
