Workout of the Day: October 2017 Archive
10/31/17
Strength: 3x6 OHS/Front Squat
10 Minute AMRAP:
3 Burpee Box Jump overs (24/20)
3 Deadlifts (225/155)
6 Burpee Box Jump over
6 Deadlifts
9 Burpee box jump overs
9 Deadlifts
etc.
10/30/17
Strength: 3x6 Weighted Pull-ups/Negative Pull-ups
OPEN WOD 15.5
27-21-15-9:
Row (Calories)
Thrusters (95/65) (65/45)
10/28/17
Strength: Make-up Day
21-15-9:
Single-arm DB Snatches (50/35)
Bar Muscle Up
10/27/17
Strength: 5 sets of 10 Overhead Walking Lunge Steps
"Nancy"
5 RFT:
400 M Run
15 OHS (95/65)
10/26/17
HERO WOD ANDY
For time, wearing 20# vest:
25 Thrusters (115/85)
50 Box Jumps (24/20)
75 Deadlifts (115/85)
1.5 Mile Run
75 Deadlifts (115/85)
50 Box Jumps (24/20)
25 Thrusters (115/85)
10/25/17
Strength: 5x5 Overhead Squat/Front Squat
Event 4 “Quick and Powerful” (Partner)
150ft Sled Pull (90/70)
30 synchronized burpees over object
150ft Sled Pull (90/70)
30 synchronized burpees over object
10/24/17
Extra Mobility
For Time:
50 Calorie Row
50 Toes To Bar
10/23/17
Strength: 5x5 Weighted Pull-ups/Neg. Pull-ups
Turkey Throwdown Event 3 (Partner):
- Split each move as needed -
120 Double Unders
80ft Lunges DB OH (50/30) – (Split as needed in increments of 10 feet)
37 HSPU
80ft Lunges DB OH (50/30) – (Split as need increments of 10 feet)
120 DU
10/21/17
Strength: Make-up Day
9-15-21:
Thrusters (95/65)
Bar-facing Burpees
10/20/17
Shoulder Health
3200 M Row
10/19/17
LMG Test WOD
or
1 RM Back Squat/Press (For LMG)
10/18/17
Fall '17 LMG Test WOD:
"Rep it Up!"
10 Min AMRAP - 1 Min each move for Max Reps:
Pullups
Pushups
Squats
Toes to Bar
KB Swings
Single-arm OH KB Squats
AbMat Situps
Alt DB Snatch
Box Jumps
Burpees
10/17/17
Turkey Throwdown
Event 2 (Partner WOD - split reps as needed)
3 RFT:
50 Wall Ball (20/14)
12 Rope Climbs
75 Wall Ball (20/14)
9 Rope Climbs
100 Wall Ball (20/14)
6 Rope Climbs
then
6 Minutes to build to 1RM Snatch
10/16/17
Overhead Squat 5-5-5 Reps
Snatch Balance 3-3-3- Reps
Hang Squat Snatch 1-1-1 Reps
10/14/17
Double-Under Clinic
2 RFT:
100 DUs
25 Burpees
600m Run
10/13/17
30-20-10:
GHD Sit-ups
Wall Ball (20/14)
10/12/17
Strength: 3 RM Deadlift
3 RFT:
20 Alt DB Snatch (50/35)
12 Box Jump Overs (24/20)
50ft DB FR WL
10/11/17
3RM Front Squat/OHS
Turkey ThrowDown Event #1
18 Min Partner AMRAP:
Partner #1:
5 T2B
10 KB Swings (53/35)
15 Goblet Squats (53/35)
Partner #2:
600m Run
- Partner 1 completes as many reps until partner 2 returns. Switch. Complete as many rounds/reps as possible in 18 minutes.
10/10/17
7 2-Minute Rounds of:
25 Calorie Row
Max Reps Jerk (205/155)
10/9/17
Strength: Overhead Walking Lunge (5 sets of 8 steps/leg)
21-15-9:
DB Squat Clean Thrusters (50/35)
Pull-ups
10/7/17
HERO WOD KEV
With a partner
26 Minute AMRAP
6 Deadlifts (315/225)-each
9 Bar Facing Burpees, synchronized
9 Bar Muscle Ups- each
55ft Partner bb Carry (315/225)
10/6/17
Back Squat:
10-5-3-1-1-1-3-5-10
10/5/17
Strength: Deadlift (6 Sets of 3)
5 RFT:
Swim 100 yards (400m Run)
30 Push-ups
10/4/17
Strength: Split Jerk (6 Sets of 3 Reps)
For Time:
30 Snatches (155/115)
10/3/17
Strength: Overhead Walking Lunge Steps (4 sets of 8 alternating steps)
3 RFT:
15 C2B Pull-ups
20 Burpees
15 SDLHP (95/75)
10/2/17
For Time:
5 Rope Climbs
75 Thrusters (75/55)
50 Dips
5 Rope Climbs
50 Overhead Squats (75/55)
75 Abmat Sit-ups
5 Rope Climbs