Monthly Archives: October 2016

WOD: For time 60 Overhead Walking Lunge 45/35 30 Wt. Pistols 35/26 15 Bar Muscle-Ups 100 Double Unders 15 Minute time cap.

WOD: 21-18-15-12-9-6-3 For time MedBall Cleans 20/14 WallBalls 20/14 @11/10′

WOD: 27-21-15-9 For time of Cal Row Burpees

WOD: 20-14-8 for time of Hang Squat Snatch 95/65 Wt. Step-Ups 24/20 @ 95/65

WOD: 3 rounds for time 20 Toes to Bar 10 Overhead Squats 95/65

Lurong WOD: 9 Minute AMRAP of 12 Toes to Bar 9 Snatches 115/75 6 Box Jump Overs 30/24 3 Muscle-Ups Rest 5 minutes then 6 Minute AMRAP of: 5 Burpee Over The Bar 8 Medball Cleans 20/14

WOD: “Eva” 5 Rounds for time 800m Run 30 Kettlebell swing 70/53 30 Pull-ups 40 Minute time cap.  

WOD: 16 Minute AMRAP of: 50 Floor Press 45/35 40 Mountain Climbers 30 Hollow Rocks 20 Wind Shield Wipers 45/35 10 Push-Ups

WOD: 2 rounds for total reps  Tabata: Row for calories Rest 1 minute Tabata: Max reps Double Unders Rest 1 minute Tabata: Max reps WallBall 20/14 @ 10/9′ Rest 2 minutes

WOD: “Jackie” For time 1000m Row 50 Thrusters 45/35 30 Pull-Ups