Workout of the Day - October 2015 Archive

10/31/15

Halloween Partner WOD

 

31 Reps of Each For Time:

1. Walking DEADlifts 

2. Blood thirsty thrusters

3. Graveyard jumps (box jumps)

4. Pumpkin push press

5. Death by double unders

6. Goblin squats (goblet squats)

7. Terror toes to bar

8. Werewolf wall balls

9. Frankenstein front squats

10. Body bag sit-ups (ghd sit-ups)

- Finish with a 200m zombie run - 

 

10/30/15

Strength: 3 RM Hang Power Clean

 

Rowing Interval Work:
10x 1:40/Rest :20
- Score is M Rowed each interval -

 

10/29/15

Strength: 5 RM Weighted Dips

 

LMG Re-Test #2 WOD

3 RFT:
400 M Run
30 Box Jumps
30 Wall Balls

 

10/28/15

Strength: 3 RM Deadlift

 

10 Minute EMOM:

2 Hang Power Clean + Front Rack Reverse Lunges
(1 each leg each round)

 

10/27/15

Strength: 5 RM Bench Press

 

4 RFT:
30 Pushups
20 FS (115/85)
20 Push Press (115/85)
30 GHD Situps

 

10/26/15

Strength: 5 RM Front Squat/OHS

 

3 rounds for time of:
5 Squat Cleans @ 70% of 1 RM
25 Double Unders

- Rest 0:60 and then Repeat - 

10/24/15

"Willy"

 

3 RFT:
800 M Run

5 Front Squat (225/155)

200 M Run
11 C2B Pullups
400 M Run
12 KB Swings (72/55)

 

10/23/15

Strength: 1 RM Hang Power Clean

 

For Time:

25 Burpees
5 Rope Climbs
15 Burpees
3 Rope Climbs
5 Burpees
1 Rope Climb

 

10/22/15

Strength: 3 RM Deadlift

 

Fall LMG Re-Test #1

 

"Fran"

21-15-9:

Thrusters (95/65)

Pullups

 

10/21/15

Strength: 1 RM Weighted Dips/3 x 15 Box Dips

 

10 Minute EMOM:

0:10 Seconds of Max 

Hang Power Clean @ 55% of 1 RM

 

10/20/15

Strength: 1 RM Front Squat/OHS

 

7 RFT:

10 Sumo DL High Pull (95/65)

10 Ring Dips

 

10/19/15

Strength: 1 RM Bench Press

 

12 Minute Team AMRAP:

- Teams of 2- 

7 Box Jump Overs (24/20)

7 Toes to Bar

7 Hang Power Snatch (95/65)

-Partners alternate movements

 

10/17/15

5 RFT:

1000 M Row

100 DUs

 

10/16/15

Strength: 3 RM Hang Power Clean

 

For Time:

1 Mile Run

100 Abmat Situps

100 Back Extensions

1 Mile Run

 

10/15/15

Strength: 3 RM Weighted Dips/ 5x5 Neg. Pullups

 

"Grace":

30 Clean & Jerk (135/95)

 

10/14/15

Strength: 3 RM Bench Press

 

Every 2 Minutes for 12 Minutes:

2 Tire Flips

 

10/13/15

Strength: 3 RM Front Squat/OHS

 

12-9-6:

Muscle Ups

Deadlifts (275/225)

 

10/12/15

"OPT Repeatability Test"

 

3 rounds, each at 100% effort:

Row 250m

10 Kettlebell Swings (70/53)

10 Burpees

10 Kettlebell Swings

10 Burpees

10 Kettlebell Swings

Row 250m

- Rest 12 minutes between rounds -

 

10/10/15

For Time:

- Begin each round with 250 M Row - 

21-18-15-9-6-3:

KB Swing (70/50)

Double Under

Front Squat (155/125)

Box Jump (24/20)

 

10/9/15

Strength: 5 RM Weighted Dips

 

5 Rounds each for time:

750 M Row

- Rest 3 minutes - 

 

10/8/15

Strength: 3 RM Hang Power/Squat Clean

 

LMG Test WOD #2

3 RFT:

400 M Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

 

10/7/15

Strength: 3 RM Deadlift

 

10 Minute EMOM:

2 Sumo Deadlift Highpull @ 85% of 5 RM from previous week

 

10/6/15

Strength: 5 RM Bench Press

 

10 Minute AMRAP:

- Ascending by 2 each round - 

2 KB Swings (53/35)

2 Goblet Squat (53/35)

2 Single arm alternating KB (DB) Snatch (53/35)

 

10/5/15

Strength: 5 RM Front Squat/OHS

 

For Time:

25-20-15-10-5:

Double Unders

Pushups

- then - 

25-20-15-10-5:

Double Unders

Abmat Situps

 

10/3/15

4 RFT:

50 DUs

40 Wall Balls (20/16)

30 Pullups

20 KB Swings (70/53)

10 Reverse Walking Lunge (135/115)

 

10/2/15

Strength: 1 RM Weighted Pullups/5x5 Neg. PUs

 

For Time:

800 M Run

- then

3 Rounds

15 Knees to Elbow

10 DB Bench (65/45)

 

10/1/15

Strength: 1 RM Power Snatch

 

"Fran"

21-15-9:

Thrusters (95/65)

Pullups

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ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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