OCT 20, 2018

WOD / Teams of 3 / 1 Works

A. AMRAP 10 / 300 Single-unders, 150 Air Squats, AMRAP Deads 95/65

B. AMRAP 10 / 150 Sit-ups, 90 Hang Power Cleans 95/65, AMRAP Cals Bike

C. AMRAP 10 / 90 Shoulder to Overhead 95/65, Row 1500m, AMRAP Burpees

OCT 19, 2018

WARM UP
1) Mobility
2) Barbell Warm-up

BARBELL
Back Squat,  3-15-2-10-1-5

BODY-WEIGHT ONLY
5 RFT / 20 cap
Row 30 cals | RX+ Bike 30/24 cals
100 Single-unders | RX+ Double-unders

WOD
5 RFT /
3 min clock
30 KBS 55/35 | 45/25
AMRAP Burpees
-rest 2 mins

OCT 18, 2018

WARM UP
1) Mobility / Down & Backs / Tabata Bike /
2) Barbell Warm up
3) Accessory: EMOM x 5, 2 Rope Climbs

BARBELL
EMOM x 10 @ 75% of 1 RM Squat Snatch:
Power Snatch + Overhead Squat + Hang Squat Snatch

BODY-WEIGHT ONLY
For time / 15 cap
100 Lunges
25 Cal Row
50 Burpees
25 Cal Row
100 Lunges

WOD
For time / 18 cap
10 Deadlifts, 225/155 | 205/135
9 Cals Bike
8 Hang Squat Clean 135/95 | 115/80
7 HSPU
6 Front Squats 135/95 | 115/80
5 Strict Pull-ups
4 Push Jerks 135/95 | 115/80
3 Sled Push 3/2/1 (Down & Back = 1)
2 Overhead Squat 135/95 | 115/80
3 Sled Push 3/2/1
4 Push Jerks 135/95 | 115/80
5 Strict Pull-ups
6 Front Squats 135/95 | 115/80
7 HSPU
8 Hang Squat Clean 135/95 | 115/80
9 Cals Bike
10 Deadlifts, 225/155 | 205/135

KICKER
For Time:
Run 800m

OCT 16, 2018

WARM UP
1) Mobility / Down & Backs / Tabata Bike w/ Partner / 10 Wall Squats
2) Barbell Warm-up
3) Accessory: EMOM x 5, Bent Over Row 3-3-3-3-3

BARBELL
Overhead Squat
EMOM x 10, 2 @ 55% of 1 RM OHS (take the bar from the floor)

BODY-WEIGHT ONLY
AMRAP
AMRAP 3 – Row for cals
AMRAP 3 – Push-ups
AMRAP 3 – Single-unders | RX+ Double-unders
AMRAP 3 – Air Squats
AMRAP 3 – Bike for cals

WOD
Open WOD 13.2
AMRAP 10
5 S2O, 115/75 | 95/65
10 Deadlifts, 115/75 | 95/65
15 Box Jumps, 24/20/16″

KICKER
AMRAP 1:  Burpees

OCT 15, 2018

WARM UP
1) Mobility / Down & Backs / Tabata Bike w/ Partner / 3x Sled Push & Pull / 5 Tire Flips
2) Barbell Warm-up
3) Accessory: EMOM x 5, 3-5 Strict Reverse Grip Pull-ups

BARBELL
EMOM x 10 @ 55% – Power Clean + Front Squat + Hang Squat Clean

BODY-WEIGHT ONLY
AMRAP / 5 Rounds / 3 minute clock
30 Air Squats
15 Sit ups
AMRAP Burpees in time remaining
-rest 1 min
* score = total burpees

WOD
AMRAP 17
Run 200m
-then
Max Unbroken Double-unders (buy back into each round with a 200m run)
*score = total DU’s

KICKER
Max Cal Row in 1:00

OCT 13, 2018

WOD / Teams of 2-3

WOD 1 / AMRAP 9
5 Burpees
10 KBS
5 Deadlift, 135/95 | 115/80
*Add 1 Deadlift each round
*Score = total Deads

WOD 2 / AMRAP 9
5 Burpees
10 Cal Row
5 Hang Power Clean, 115/80 | 95/65
*Add 1 HPC each round
*Score = total HPC

WOD 3 / AMRAP 9
5 Burpees
10 WBS
5 Front Squats, 95/65 | 75/55
*Add 1 F. Squat each round
*Score = total F. Squats

WOD 4 / AMRAP 9
5 Burpees
10/7 Cals Bike
5 Shoulder to Overhead, 75/55/35
*Add 1 S2O each round
*Score = total S2O

OCT 12, 2018

WARM UP
1) Mobility / 5 x Sled Push & Pull / 5 x Tire Flips
2) Barbell Warm-up:  5 each of:  Deadlift, Front Squat, Shoulder Press, Good Mornings, Back Squat, Overhead Squat

BARBELL
Deadlift, 1-1-1

BODY-WEIGHT ONLY
5 RFT / 20 cap
100 Single-unders | RX+ Double-unders
30 Lunges
20 Sit ups | RX+ RTB
AMRAP 20
1 Muscle up
2 Squat Cleans, 135/95 | 115/80
3 Hand Stand Push Ups
4 Power Snatch
5 T2B
KICKER
For time:  Run 800m

OCT 11, 2018

WARM UP
1) Mobility / Tabata Bike (10/20) / 5x Sled Push & Pull
2) Barbell Warm up
3) Accessory:  EMOM x 5, 2 Rope Climbs

BARBELL
EMOM x 10, Power Snatch + Overhead Squat + Hang Squat Snatch @ 70%

BODY-WEIGHT ONLY
For time / 15 cap
Row 50/40 cals
40 Push ups
30 Ring Rows
20 Knee ups
10 Burpees
20 Knee ups
30 Ring Rows
40 Push ups
Bike 50/40 cals
WOD
Festivus Workout #3
For time / Partner / 10 cap
– 20 Synchro Burpees (those competing do Synchro Plank Claps)
– 40 Am. KBS 55/35 | 45/25
– 80 Wall Balls 20/14/10
– 40 Am. KBS
– 20 Synchro Burpees
KICKER
20 seconds:   Max Effort Cals Bike

OCT 10, 2018

WARM UP
1) Down & Backs / Partner Tabata Bike / 5 Sled Push & Pull / 5 Tire Flips / 5 Wall Squats
2) Barbell Warm up: PVC work / 5 each of: Deadlift, Front Squat, Shoulder Press, Good Mornings, Back Squat, Thruster
3) Accessory: EMOM x 5 – Sotts Press, 3-3-3-3-3

BARBELL
Thruster, 3@60, 2@65, 1@70, 3@65, 2@70, 1@75, 3@70, 2@75, 1@80

BODY-WEIGHT ONLY

RX / Partner / AMRAP 20
30 Single unders
20 Air Squats
10 Hand Release Push ups
* Someone always rowing for cals
*Add cals rowed to score (60 reps per round, add cals back in accordingly)
_________________________

RX+ / Partner / AMRAP 20
30 Double-unders
20 Air Squats
10 Push ups
*Someone always biking for cals
*Add cals rowed to score (60 reps per round, add cals back in accordingly)

WOD / Partner / 1 works / Festivus WOD #2

Part 1: 2-Minute AMRAP
– 3 power cleans (95/65 | 75/55)
– 3 box overs (20” all)

1 Minute Rest/Load Adjustment

Part 2: 2-Minute AMRAP
– 2 power cleans (135/95 | 105/65)
– 2 box overs (20” all)

1 Minute Rest/Load Adjustment

Part 3: 2-Minute AMRAP
– 1 power clean (155/105 | 115/85)
– 1 box over (20″ all)

KICKER
Max UB WBS

OCT 9, 2018

WARM UP
1) Mobility
2) Barbell Warm up
3) Accessory:  EMOM x 5 – Bent Over Row, 3-3-3-3-3

BARBELL
Back Squat 1-1-1

BODY-WEIGHT ONLY
RX / For time / 12 cap
300 Single-unders
10 Cal Row
200 Single-unders
20 Cal Row
100 Single-unders
30 Cal Row
_______________
RX+ / For time / 12 cap
150 Double-unders
10 Cals Bike
100 Double-unders
20 Cals Bike
50 Double-unders
30 Cals Bike
WOD / Partner / 6-Minute Running Clock / Alternate doing complete rounds

6 Rounds Total (not 6 rounds per athlete)
10 Shoulders-To-Overhead (S2OH) 105/75/45
10 Hanging Knees to chest/knee raises
-then
AMRAP Front Squats, 105/75/45

-rest 2 mins, then repeat…

6 Rounds Total (not 6 rounds per athlete)
10 Shoulders-To-Overhead (S2OH) 105/75/45
10 Hanging Knees to chest/knee raises
-then
AMRAP Front Squats, 105/75/45

*Score = total Front Squats from both rounds

 

KICKER
Row 500m, 1 burpee penalty for each second over 1:45 / 2:00
*score = time to complete Row and any penalty burpees