PCSSLED-1024×682
PCSSLED-1024×682
DMSPRESS-1024×682
DMSPRESS-1024×682
ESDBSNATCH-1024×682
ESDBSNATCH-1024×682
ESPU1-e1373672936646-1024×997
ESPU1-e1373672936646-1024×997
DMSDBSNATCHC-1024×682
DMSDBSNATCHC-1024×682

WOD: Saturday November 1, 2014

For time:
Row 1000 m
6 Turkish Get Ups, 24/16 kg
12 Thrusters, 115/83 lbs
18 Pull-ups
Row 750 m
6 Turkish Get Ups, 24/16 kg
12 Thrusters, 115/83 lbs
18 Pull-ups
Row 500 m
6 Turkish Get Ups, 24/16 kg
12 Thrusters, 115/83 lbs
18 Pull-ups
Row 250 m
6 Turkish Get Ups, 24/16 kg
12 Thrusters, 115/83 lbs
18 Pull-ups

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WOD: Friday October 31, 2014

Sumo Deadlift 5-5-5-5-5

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

Complete as many rounds as possible in 20 mins of:
Sled Pull, 40 yd
30 AbMat Sit-ups
20 Dumbbell Box Step-ups, 45/30 lbs
10 Push-up (clapping)s

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WOD: Thursday October 30, 2014

Push Jerk 12×1 at 80% 1RM

*Rest as needed between sets.

**Advanced: Push Jerk 10-12 x 1 at or above 80% of 1RM

6 rounds, each round for time, of:
Run, 200 m
8 Ring Dips
16 Wall Balls, 20/14 lbs

*Rest 1 min between each round.

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WOD: Wednesday October 29, 2014

3 rounds for time of:
21 Pull Up (L)s
21 Kettlebell Swing (American)s, 32/24 kg
21 Dumbbell Snatches, 60/40 lbs
63 Double Unders

*DB Snatches (total)

**Double Unders sub 200 singles

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WOD: Tuesday October 28, 2014

Front Squat 5-5-5-5-5

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

As many reps in 20 mins as you can of:
5 Burpees
7 Box Jumps, 24/20 in
9 Row (calories)s

*Increasing ladder per round…

+5 burpees
+7 box jumps

+9 cal row

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WOD: Monday October 27, 2014

Squat Clean 10×1 at 80% 1RM

*Rest as needed between sets.

**Advanced – 10-12 reps (singles) at or above 80% 1RM

For time:
Run, 800 m
25 Dumbbell Push Press, 45/30 lbs
4 Rope Climbs
Run, 600 m
20 Dumbbell Push Press, 45/30 lbs
3 Rope Climbs
Run, 400 m
15 Dumbbell Push Press, 45/30 lbs
2 Rope Climbs
Run, 200 m
10 Dumbbell Push Press, 45/30 lbs
1 Rope Climb

*Rope climb seated progression 1:1

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WOD: Saturday October 25, 2014 “BarBells for Boobs”

“GRACE”

For time:
30 Clean & Jerks, 135/95 lbs

*If not Rx’d, then… 35 Reps @ 115/83 42 Reps @ 96/65 53 Reps @ 75/53 60 Reps – anything less than above.

“Modified Partner Helen”

6 rounds for time of:
Run, 200 m
21 Kettlebell Swing (American)s, 24/16 kg
12 Pull-ups

*Partner WOD alternating exercises.

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WOD: Friday October 24, 2014

Power Snatch 3-3-3-3-3-3

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

Complete as many rounds as possible in 20 mins of:
4 Tire Flips
12 Kettlebell Sit-ups, 16/12 kg
16 Rotating Weighted T Planks, 20/15 lbs
20 Row (calories)s

*KB Sit-ups (total)

**Weighted Rotating T Planks (total)

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WOD: Thursday October 23, 2014

Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 75% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 85% 1RM
Bench Press 1×3 at 85% 1RM

*Rest 2 mins between sets.

For time:
Sled Pull, 20 yd
15 Push-up (hand release)s
Sled Pull, 20 yd
15 Push-up (hand release)s
20 Hollow Rocks
Sled Pull, 20 yd
15 Push-up (hand release)s
20 Hollow Rocks
25 One Arm Dumbbell Snatch (Alternating)s, 45/30 lbs
Sled Pull, 20 yd
15 Push-up (hand release)s
20 Hollow Rocks
25 One Arm Dumbbell Snatch (Alternating)s, 45/30 lbs
— then —
30 Double Unders

*Sub for DU is 100 singles.

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WOD: Wednesday October 22, 2014

6 rounds for time of:
50 Battle Ropes
20 Box Jumps, 24/20 in
16 Barbell Lunges, 75/53 lbs
10 Strict Pull-ups

*Double Arm Battle Rope

**Barbell Lunges from the floor (total)

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