Thursday, October 26, 2017
Friday 27th October 2017
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row
Post rounds completed to comments.
Wednesday, October 25, 2017
Thursday 26th October 2017
For time:
15-foot L-sit rope climb, 4 ascents
15-foot legless rope climb, 8 ascents
15-foot rope climb, 12 ascents
Post time to comments.
Compare to 151031.
Tuesday, October 24, 2017
Wednesday 25th October 2017
Shoulder Press 3-3-3
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 82.5/57.5kg
20 power cleans, 82.5/57.5kg
10 front squats, 82.5/57.5kg
Post time to comments.
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 82.5/57.5kg
20 power cleans, 82.5/57.5kg
10 front squats, 82.5/57.5kg
Post time to comments.
Monday, October 23, 2017
Tuesday 24th October 2017
5 rounds for time of:
25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows
Post time to comments.
Compare to 150719.
25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows
Post time to comments.
Compare to 150719.
Sunday, October 22, 2017
Monday 23rd October 2017
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 70/50kg clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 70/50kg clean and jerks
Post reps completed each round to comments.
Saturday, October 21, 2017
Friday, October 20, 2017
Thursday, October 19, 2017
Wednesday, October 18, 2017
Thursday 19th October 2017
BAck Squats 3-3-3
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
20 sumo deadlift high pulls 35/25kg
20-inch box jumps, 20 reps
20 Push presses, 35/25kg
Row 20 calories
Rest 1 minute
Post time to comments.
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
20 sumo deadlift high pulls 35/25kg
20-inch box jumps, 20 reps
20 Push presses, 35/25kg
Row 20 calories
Rest 1 minute
Post time to comments.
Tuesday, October 17, 2017
Wednesday 18th October 2017
Shoulder Press 5-5-5
Pendlay Row 10-10-10
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge
Post rounds completed to comments.
Pendlay Row 10-10-10
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge
Post rounds completed to comments.
Monday, October 16, 2017
Tuesday 17th October 2017
15-12-9 reps for time of:
Power cleans 61/42.5kg
Thrusters 61/42.5kg
Post time to comments.
Power cleans 61/42.5kg
Thrusters 61/42.5kg
Post time to comments.
Sunday, October 15, 2017
Monday 16th October 2017
Front Squats 3-3-3
Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating
Post rounds completed to comments.
Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating
Post rounds completed to comments.
Saturday, October 14, 2017
Friday, October 13, 2017
Thursday, October 12, 2017
Friday 13th October 2017
Deadlifts 3-3-3
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Post time to comments.
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Post time to comments.
Wednesday, October 11, 2017
Thursday 12th October 2017
Back Squats 3-3-3
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
Men use 24-in. box and deadlift 102.5kg
Women use 20-in. box and deadlift 70kg
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
Men use 24-in. box and deadlift 102.5kg
Women use 20-in. box and deadlift 70kg
Tuesday, October 10, 2017
Wednesday 11th October 2017
Shoulder Press
5-5-5
For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups
Men thruster 20kg
Women thruster 15kg
5-5-5
For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups
Men thruster 20kg
Women thruster 15kg
Monday, October 09, 2017
Tuesday 10th October 2017
For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat
Post reps completed and load squatted during each interval to comments
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat
Post reps completed and load squatted during each interval to comments
Sunday, October 08, 2017
Monday 9th October 2017
Front Squat
3-3-3
WOD
21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
3-3-3
WOD
21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Saturday, October 07, 2017
Friday, October 06, 2017
Saturday 7th October 2017
Andy
For time, wearing a 20-lb. vest:
25 thrusters, 52.5/35kg
50 box jumps, 24 in.
75 deadlifts, 52.5/35kg
1.5-mile run
75 deadlifts, 52.5/35kg
50 box jumps, 24 in.
25 thrusters, 52.5/30kg
Post time to comments.
For time, wearing a 20-lb. vest:
25 thrusters, 52.5/35kg
50 box jumps, 24 in.
75 deadlifts, 52.5/35kg
1.5-mile run
75 deadlifts, 52.5/35kg
50 box jumps, 24 in.
25 thrusters, 52.5/30kg
Post time to comments.
Thursday, October 05, 2017
Wednesday, October 04, 2017
Thursday 5th October 2017
Back Squats 3-3-3
WOD
For time:
50 wall-ball shots
15 cleans, 61kg/42.5
50 wall-ball shots
10 cleans, 82.5/61kg
50 wall-ball shots
5 cleans, 102.5/70kg
Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target
WOD
For time:
50 wall-ball shots
15 cleans, 61kg/42.5
50 wall-ball shots
10 cleans, 82.5/61kg
50 wall-ball shots
5 cleans, 102.5/70kg
Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target
Tuesday, October 03, 2017
Wednesday 4th Octobner 2107
Shoulder Press 5-5-5
Pendlay Row 10-10-10
WOD
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders
Men use 95-lb. barbell
Women use 65-lb. barbell
Pendlay Row 10-10-10
WOD
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders
Men use 95-lb. barbell
Women use 65-lb. barbell
Monday, October 02, 2017
Sunday, October 01, 2017
Monday 2nd October 2017
Front Squat 3-3-3
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
Post loads to comments.
Saturday 30th September 2017
Synchronized Partner WOD
40-30-20-10
Ground to overhead
Plate BUrpees
BOdy Rows
Chest pass
Double unders
40-30-20-10
Ground to overhead
Plate BUrpees
BOdy Rows
Chest pass
Double unders
Friday 30th September 2017
Strength
Deadlifts 3-3-3
WOD
5 rounds for time of:
60-second L-sit hold
30-cal. row
Each round, accumulate a total of 60 seconds holding the L-sit.
Deadlifts 3-3-3
WOD
5 rounds for time of:
60-second L-sit hold
30-cal. row
Each round, accumulate a total of 60 seconds holding the L-sit.
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