Monthly Archives: October 2015

Saturday – October 31, 2015

Halloween Partner WOD

For 3 cycles:
AMRAP in 7 mins of:
Run, 200 m
31 Push Press, 75 lbs
31 Toes-to-bars
31 Goblet Squats, 24 kg
1 Rope Climb

Rest 2 mins between each cycle. For each cycle restart the AMRAP.

Teams of 2.. Only one person working at a time!

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Friday – October 30, 2015

Tabata WOD

Tabata Pull-up

Tabata Push-up

Tabata Box Jump, 24/20 in

Tabata Wall Ball, 20/14 lbs, 10/10 ft

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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Thursday – October 29, 2015

Alt EMOM 30 mins

Every 1 min for 30 mins, alternating between:
Max Effort Burpee
Max Calories On Rower
AbMat Sit-up
200 Meter Run
Air Squat
Kettlebell Swing (American), 24/16 kg

alternate every minute between movements in order for max reps at each

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Wednesday – October 28, 2015

Clean & Jerk : 1 Rep Max
Record your best Clean & Jerk 1 Rep Max lift.
Build up to a heavy 1Rm clean and Jerk

Clean & Jerk : 30 Reps for Time
For time: 30 Clean & Jerks, 65% 1RMĀ using 65% from part 1

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