Friday 171103

RX’d

A.

Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 minutes

B.

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)
Level II

A.

Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 minutes

B.

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
10 Wall Ball Shots (20/14 lbs)
8 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)
Level I

A.

Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 minutes

B.

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (14/8 lbs)
10 Knee Raises
5 Burpee Box Jump-Overs (20″/12”)

Friday 171103

Tabata Barbell
RX’d
4 Minute Tabata* of Each:
Deadlift (185/125)
Hang Power Clean (135/95)
Overhead Squat (85/55)
Push Press (65/45)
Rest One Minute between lifts
Level II
4 Minute Tabata* of Each:
Deadlift (145/105)
Hang Power Clean (95/75)
Overhead Squat (65/55)
Push Press (65/45)
Rest One Minute between lifts

Level I
4 Minute Tabata* of Each:
Deadlift (125/95)
Hang Power Clean (75/65)
Overhead Squat (65/55)
Push Press (65/45)
Rest One Minute between lifts

Post total reps to comments.

Notes:
*32 Total intervals; one interval is 20 work, 10 rest
** Perform 8 intervals (4 total minutes) at each lift, rest one minute, then move on to next lift

Thursday 171102

RX’d
EMOTM for 12 Minutes
Min 1: 40′ Camber Walk
Min 2: 3-5 Bar Muscle-up
Min 3: 5-7 One-arm L-Sit Dumbbell Press
 
 
4 Rounds for Time:
25 Medball Sit-up (20/14)
2 Rope Climb (15′)
Run 400m

Level II
EMOTM for 12 Minutes
Min 1: 40′ Camber Walk
Min 2: 5 Toe-to-Bar + 5 Push-up
Min 3: 5-7 One-arm L-Sit Dumbbell Press
 
 
4 Rounds for Time:
25 Medball Sit-up (14/8)
2 Rope Climb (10′)
Run 400m

Level I
EMOTM for 12 Minutes
Min 1: 40′ Camber Walk
Min 2: 5 Toe-to-Anywhere + 5 Assisted Push-up
Min 3: 5-7 One-arm L-Sit Dumbbell Press
 
4 Rounds for Time:
15 Medball Sit-up (14/8)
4 Rope Pull-to-Stand
Run 300m

Post times to comments.

Thursday 171102

RX’d
Three sets for max reps of:

60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Level II
Three sets for max reps of:

60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Rest
60 seconds of Power Cleans (105/75 lbs)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Level I
Three sets for max reps of:

60 seconds of Wall Ball Shots (14/8lbs)
60 seconds of Rest
60 seconds of Power Cleans (95/65 lbs)
60 seconds of Rest
60 seconds of Box Jumps (20″/12″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Wednesday 171101

RX’d

A.

Five sets of:
Floor Press x 2-3 reps @ 20X1
Rest 2 minutes
Weighted Strict Supinated-Grip Chin-Ups x 3-5 reps @ 21X0
Rest 2 minutes


B.

Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

Level II

A.

Floor Press x 2-3 reps @ 20X1
Rest 2 minutes
Strict Supinated-Grip Chin-Ups x 3-5 reps @ 21X0
Rest 2 minutes


B.

Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

Level I

A.

Five sets of:
Floor Press x 2-3 reps @ 20X1
Rest 2 minutes
Assisted Supinated-Grip Chin-Ups x 3-5 reps @ 21X0
Rest 2 minutes


B.

Against a two-minute running clock, complete the following:
200 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

Wednesday 171101

RX’d
Clean*
2-2-2-2
 
4 Rounds for Time:
22 Russian Kettlebell Swing (70/53)
90 Double-under

Level II
Clean*
3-3-3-3-3-3-2-2-2-2
 
4 Rounds for Time:
22 Russian Kettlebell Swing (53/35)
45 Double-under

Level I
Clean*
3-3-3-3-3-3-2-2-2-2
 
4 Rounds for Time:
22 Hang DB Snatch (35/20)
90 Single-Under

Post loads and times to comments.

Notes:
*Clean anyhow. Aim to hit/maintain about 85%

Tuesday 171031

Partner HalloWOD
RX’d
20 Minutes to Find 2RM Push Press

For time:
31 Calorie Row
31 Muscle-up
31 Box Jump (24/20)
31 Power Clean (155/105)
31 Burpee
31 Power Snatch (125/85)
31 Handstand Push-up
31 Overhead Squat (95/65)
31 Toe-to-Bar
31 Calorie Row

Level II
20 Minutes to Find 2RM Push Press

For time:
31 Calorie Row
31 Muscle-up Transition
31 Box Jump (20/16)
31 Power Clean (115/75)
31 Burpee
31 Power Snatch (85/65)
31 Abmat Handstand Push-up
31 Overhead Squat (75/55)
31 Toe-to-Anywhere
31 Calorie Row

Level I
Push Press
5-5-3-3-2-2-2-2–2

For time:
31 Calorie Row
31 Ring Row
31 Box Jump (16/12)
31 Power Clean (75/55)
31 Burpee
31 Power Snatch (65/45)
31 Hand-Release Push-up
31 Overhead Squat (45/35)
31 Hanging Knee-Raise
31 Calorie Row

Post loads and times to comments.

Notes:
*One partner working at a time.
**18:00 Time Cap

Tuesday 171031

Happy Halloween! Costumes encouraged.
RX’d
“Bone Appetit”

In teams of 2:

AMRAP 31:
31 Box Jumps (30/24)
31 Chest-to-Bar Pull-Ups
31 Kettlebell Swings (70/53)
31 Front Rack Lunges (95/65)
31 Toes-to-bar
31 Push Press (95/65)
31 Sit Ups
31 Wallballs (20/14)
31 Burpees
31 Calorie Row

Level II
“Bone Appetit”

In teams of 2:

AMRAP 31:
31 Box Jumps (24/20)
31 Pull-Ups
31 Kettlebell Swings (53/35)
31 Front Rack Lunges (75/55)
31 Toes-to-bar or knees to elbows
31 Push Press (75/55)
31 Sit Ups
31 Wallballs (20/14)
31 Burpees
31 Calorie Row

Level I
“Bone Appetit”

In teams of 2:

AMRAP 31:
31 Box Jumps (20/12)
31 Assisted Pull-Ups
31 Kettlebell Swings (53/35)
31 Front Rack Lunges (75/55)
31 Toes-to-bar
31 Push Press (75/55)
31 Sit Ups
31 Wallballs (14/8)
31 Burpees
31 Calorie Row

Monday 171030

RX’d

A.

Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

B.

“Strict Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Strict Handstand Push-Ups

Level II

A.

Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)


B.

“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift or 185/135
Handstand Push-Ups

Level I

A.

Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)


B.

“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
135/95 lb. Deadlift
Modified Handstand Push-Ups or Push Ups

Monday 171030

RX’d
Back Squat
4x3x85%
 
AMRAP in 16 Minutes:
Run 400m
100 Double-under
Level II
Back Squat
5-5-5-4-4-3-3-3-3
 
AMRAP in 16 Minutes:
Run 400m
50 Double-under

Level I
Back Squat
5-5-5-4-4-3-3-3-3
 
AMRAP in 16 Minutes:
Run 300m
50 Penguin Flap

Post loads and rounds plus reps times to comments.

Bitnami