Tuesday, 10-21-14

Strength/Skill: Snatch Grip Deadlifts 5X3, Snatch Grip High Pulls 3X3

As many reps as possible in 3 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders

Rest 2 minutes

As many reps as possible in 6 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10 ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders

Rest 3 minutes

For time:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders


Monday, 10-20-14

Strength/Skill – Box Squats 5X5

10 – reverse burpees
10 – squat cleans 95 /65
10 – kb swings 53/35
10 – pull-ups
10 – push press 95/65
10 – ring dips
10 – thrusters 95/65
10 – toes through rings
10 – deadlift 95/65
10 – wall balls 20/14
10 – snatch 95/65
10 – ball slams 20lbs
10 – burpess
100 – d/u’s


Saturday, 10-18-14

There are 10 work intervals. Each work interval has a 2 minute cap. Take 2 minutes rest between each work interval. Start at #1 and end on #10. Your score is the “max reps” portion from each interval. One weight for all movements.

Interval #1:

10 Thrusters 135/95
Max reps Pull-ups

Interval #2:

2 Rounds of “Cindy”

Max reps Clean and Jerk 135/95

Interval #3:

10 burpees
Max Reps Overhead Squat 135/95

Interval #4:

8 Squat Cleans 135/95
Max Reps HSPU

Interval #5:

Max Reps Squat Snatch 135/95

Interval #6:

Run 200m
Max Reps Hang Power Clean 135/95

Interval #7:

10 Front Squats 135/95
Max Reps Muscle-ups

Interval #8:

25 Air Squats
Max Reps Push Jerk 135/95

Interval #9:

25 Box Jumps 20″
Max reps Deadlift 135/95

Interval #10:

15 Knees to elbows
Max Reps Hang Power Snatch 135/95


Friday, 10-17-14

Bench Press – 50% * 5, 60% * 3, 70% * 2, 80% * 1, 85% * 1, 90%xAMAP

WOD

5 Rounds
1 minute – Hang Squat Clean
1 minute – Box Jump Overs
1 minute – Toes to Bar
1 minute – Rest

Final Score is your LOWEST total # of reps from any 3 minute work interval For example if in the first round you try and pace and only get 20 total reps, that will be your final score.

Rx – 95/65, 24/20
Advanced – 75/55, 24/20
Beginner – 55/45, 20/20


Wednesday, 10-15-14

12 min AMRAP
3 Wall Walks
12 DB/KB Thrusters
5 Row/Row Push-ups (on KB or DB)

Strength/Skill – The Matty P Complex x 5 – Power Snatch, OH Squat, Snatch Balance, Mid thigh Snatch (YES SQUAT).
Pick a weight you can complete the entire complex with..TECHNIQUE!!!! Pick out one thing you want focus on regarding each movement.


Tuesday, 10-14-14

For time:
50 KB SDHP 53/35
20m Burpee Broad Jump
40 KB Swings 53/35
20m Burpee Broad Jump
30 Goblet Squats 53/35
20m Burpee Broad Jump
20 KB Power Snatches 53/35 Alternating L&R
20m Burpee Broad Jump
10 KB Pistols 53/35 Alternating L&R

Weighted Pull Ups 5X3


Saturday, 10/11/14

100 D/U’s
25 push press 115/85
25 pull ups
25 Sit Ups
100 D/U’s
20 push press
20 pull ups
20 Sit Ups
100 D/U’s
15 push press
15 pull ups
15 Sit Ups
100 D/U’s
10 push press
10 pull ups
10 Sit Ups
100 D/U’s
5 push press
5 pull ups
5 Sit Ups