HAPPY HALLOWEEN !
Warm Up: – 200m medball run
25 pushups
200m run
25 situps
200m run
25 pullups
Skills: – Athletes choice – pick a skill/lift that you hate and work on it for 15 min
WOD: – “Pure Hell”
3 rounds for time:
6 Bar jump burpee thrusters @ 95/65
6 Jack in the box
6 HSPU
Warm Up: – AMRAC 8
10 KB swings
15 K2E
20 Squats
Strength: – Deadlift – 1RM in 25 min
WOD: – EMOM: 8
40 yard sprint
5 pushups
3 KB Swings @ “tough”
Warm Up: – 400m medball run
Then; 2 rounds of
20 pushups
15 pullups
10 burpees
5 Bar weight snatches
Strength: – S/A DB Push Press
12 – 12 – 12 – 12 – 12 (6L/6R)
WOD: – “Nancy” – Last completed on 6/26/13
5 rounds for time:
400m run
15 OH Squats @ 95/65
Warm Up: – AMRAC 8
15 dislocates
15 PVC OHS
15 pushups
15 single leg rebounds
Skills: – Box Jump for height in 20 min
WOD: – Alternate between the following until complete:
20 – 15 – 10 – 5 Reverse Plank Burpee Box jumps
140′ – 105′ – 70′ – 35′ Walking lunges
CATAMOUNT HOMECOMING WEEKEND !!! GO CATS !!!
Warm Up: – 2 rounds:
200m run
O-course
20 squats
WOD: – 15 – 10 – 5
Box Jumps
T2B
Plate Burpees @ 25/10
Warm Up: – AMRAC 8
8 DB shoulder press
8 pullups
8 DB squat cleans
Strength: – Clean & Jerk
8 – 8 – 8 – 8 – 8
WOD: – 2 Rounds for time:
1000m run
40yrd sprint
Rest 1 min
40yrd sprint
* Multiple clocks running; sprint clock & total time – work to decrease 40yrd times
PARTNER WOD
Warm Up: – 800m medball carry – 1 ball per team
Strength: – In 10 min, each team member must log a 1RM thruster
Score = combined lbs for team
WOD: – Complete 200 DU / 600 SU total:
P1: OH barbell carry 135/75 – 50 ft
P2: DU/SU until P1 completes 50 ft
Switch and add together DU/SU until total is met
Warm Up: – 400m run
200m backwards run
Bridge sprint @ 95%
Skills: – G1: Pullups – ME for 20 sec, rest 10 sec – 3 sets
G2: PVC OH squats – ME for 20 sec, rest 10 sec – 3 sets
Rest 1 min
G1: 7 Ring Rows @ 32X1, rest 20 sec – 3 sets
G2: 7 Banded Squats @ 32X1, rest 20 sec – 3 sets
Rest 1 min, then switch groups
WOD: – 3 rounds for time:
10 Deadlifts @ 205/135
200m OH plate run @ 45/15
Warm Up: – AMRAC 8
8 hang squat cleans
8 thrusters
8 HSPU
Skill: – Medball Sports
Forward OH toss X 3
Reverse OH toss X 3
WOD: – OHS: 1 – 1 – 1 – 1 – 1
FS: 1 – 1 – 1 – 1 – 1
BS: 1 – 1 – 1 – 1 – 1
*add weight to each rep if possible*
Warm Up: – 400m run
25 Pushups
30 Situps
10 box jumps
“Burgener Warm Up”
Strength: – Snatch
8 – 8 – 8 – 8 – 8
WOD: – 20 – 15 – 10 – 5 Last date completed: August 7, 2013
Wallballs
T2B
Burpees
