Wods

Programming for Monday, October 23 to Saturday, October 28

22/10/2017

Monday, October 23

Warmup:
7 minute AMRAP
10 Calorie Row
5 Strict Pullups
10 Pushups
15 Air Squats

 

 

Part 1:
5 Muscle-Ups
Rest 1 Minute
4 Muscle-Ups
Rest :45s
3 Muscle-Ups
Rest :30s
2 Muscle-Ups
Rest :15s
1 Muscle-Up
*Scale to Pushups & Strict Pullups.

 

 

Part 2:
“Hangman”
3 Rounds:
30 Hang Power Cleans (95/65)
30 Wall Balls (20/14)
30/20 Calorie Row

 

 

QuickFit:
3 Rounds:
30 Hang Power Cleans or KB Swings
30 Wall Balls
30/20 Calorie Row

 

Tuesday, October 24

Warmup:
800m Run
+
5 minute AMRAP
5 Calorie Bike or Row
20 Double Unders

 

 

WOD:
“Handbag”
50/40 Calorie Bike or Row
100 Double Unders
800m Med Ball Run
100 Double Unders
50/40 Calorie Bike or Row

 

 

Finisher:
3 Sets
10-15 Barbell or Dumbell Curls
10-15 Banded Pull Aparts

 

 

QuickFit:
“Handbag”
50/40 Calorie Bike or Row
100 Double Unders
800m Med Ball Run
100 Double Unders
50/40 Calorie Bike or Row

 

Wednesday, October 25

Warmup:
5 minutes of Cardio
10 Shoulder Passes (Each)
5 KTC, 5 KTE, 5 T2B
+
3 Rounds
12 Alternating Single Leg Deadlifts
10 Kossacks
12 Alternating DB Snatches (2 Second hold overhead)
+
3-4 Sets of
6 Clean & Jerks
6 Front Rack Reverse Lunges

 

 

WOD:
15 minute AMRAP
9 Clean & Jerks (115/75)
12 Front Rack Reverse Lunges (115/75)
15 T2B

 

 

Finisher:
200m Single Arm OH Carry (Each)

 

 

QuickFit:
15 minute AMRAP
9 Clean & Jerks or KB SDHP
12 Front Rack or Goblet Reverse Lunges
15 T2B

 

Thursday, October 26

Warmup:
400m Run
20 Samson Walking Lunges
10 PVC Shoulder Passes
10 Thrusters

 

 

Part 1:
20 minutes to build to 5RM Box Squat

 

 

Part 2:
“Turn and Burn”
For Time:
30 Thrusters (65/45)
400 Meter Run
30 Thrusters (65/45)

 

 

QuickFit:
For Time:
30 Thrusters or Wall Balls
400 Meter Run
30 Thrusters or Wall Balls

 

Friday, October 27

Warmup:
10 minute AMRAP
10 Calorie Row
8 Calorie Bike
6 Pullups

 

 

WOD:
“Friend Zone”
Teams of 2
AMRAP 20:
15/12 Calorie Row
12/9 Calorie Bike
9 Pull-ups

 

 

Finisher:
10 minute AMRAP
:20s Side Plank (Each)
10 Bird Dogs

 

 

QuickFit:
“Friend Zone”
Teams of 2
AMRAP 20:
15/12 Calorie Bike
12/9 Calorie Row
9 Pull-ups

 

Saturday, October 28

Warmup:
800m Run
+

 

2-3 Warmup Sets (Barbell)

 

WOD:
“Warpath”
800 Meter Run
6 Rounds “The Chief”
400 Meter Run
4 Rounds “The Chief”
200 Meter Run
2 Rounds “The Chief”

 

 

Boot Camp:
15 minute AMRAP
400m Run
15 KB SDHP
15 Pushups