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October, 2014  // Posts published in October, 2014

31 Oct WODs | Comments

Friday, October 31

As many reps as possible in 1 min of:

  • Jump Rope (Singles)
In 10 mins do:
  • Run, 400 m
then in the remaining time, AMRAP of:
  • Snatch, 75/55 lbs
As many reps as possible in 1 min of:
  • AbMat Sit-up
As many reps as possible in 1 min of:
  • Air Squat

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30 Oct WODs | Comments

Thursday, October 30

Strength:

  • Record your best Deadlift 1 Rep Max lift.
5 rounds for time of:
  • 5 Deadlifts, 225/155 lbs
  • 10 Burpees

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29 Oct WODs | Comments

Wednesday, October 29

Strength:

  • Record your best Bench Press 1 Rep Max lift.
Complete as many rounds as possible in 10 mins of:
  • 15 Wall Balls, 20/16 lbs
  • 15 Sumo Deadlift High-pulls, 95/65 lbs

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28 Oct WODs | Comments

Tuesday, October 28

For time:

  • Row, 1000 m
-- then -- 3 rounds of:
  • 25 Pull-ups
  • 25 Sit Ups
  • 7 Shoulder-to-Overheads, 135/85 lbs

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27 Oct WODs | Comments

Monday, October 27

Strength:

  • Record your best Clean 1 Rep Max lift.
"The Chief" For 5 cycles: AMRAP in 3 mins of:
  • 3 Power Cleans, 135/95 lbs
  • 6 Push-ups
  • 9 Air Squats
Rest 1 min between each cycle. For each cycle restart the AMRAP.

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24 Oct WODs | Comments

Friday, October 24

For time:

  • Run, 400 m
-- then --
  • 21 Deadlifts, 225/125 lbs
  • 25 Squats
  • 21 Push Press, 135/75 lbs
  • 15 Deadlifts, 225/125 lbs
  • 25 Squats
  • 15 Push Press, 135/75 lbs
  • 9 Deadlifts, 225/125 lbs
  • 25 Squats
  • 9 Push Press, 135/75 lbs
-- then --
  • Run, 400 m

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23 Oct WODs | Comments

Thursday, October 23

4 rounds for time of:

  • Run, 400 m
  • 25 Push-up (hand release)s
  • 25 AbMat Sit-ups
  • 25 Air Squats

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22 Oct WODs | Comments

Wednesday, October 22

For time:

  • 8 Deadlifts, 115/75 lbs
  • 7 Hang Power Cleans, 115/75 lbs
  • 6 Power Snatches, 115/75 lbs
  • 8 Pistols (Alternating Legs)s
  • 7 Ring Dips
  • 6 Handstand Push-ups
  • 6 Deadlifts, 115/75 lbs
  • 5 Hang Power Cleans, 115/75 lbs
  • 4 Power Snatches, 115/75 lbs
  • 6 Pistols (Alternating Legs)s
  • 5 Ring Dips
  • 4 Handstand Push-ups
  • 4 Deadlifts, 115/75 lbs
  • 3 Hang Power Cleans, 115/75 lbs
  • 2 Power Snatches, 115/75 lbs
  • 4 Pistols (Alternating Legs)s
  • 3 Ring Dips
  • 2 Handstand Push-ups

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21 Oct WODs | Comments

Tuesday, October 21

Strength:

  • Back Squat 3x10 at 50% 1RM
Rest as needed between sets. For time:
  • 10 Weighted Box Step-ups, 95/65 lbs
  • Run, 200 m
  • 10 Weighted Box Step-ups, 95/65 lbs
  • Run, 200 m
  • 10 Weighted Box Step-ups, 95/65 lbs
  • Run, 200 m
Rest 2 mins
  • 10 Weighted Box Step-ups, 95/65 lbs
  • Run, 200 m
  • 10 Weighted Box Step-ups, 95/65 lbs
  • Run, 200 m
Rest 1 min
  • 10 Weighted Box Step-ups, 95/65 lbs
  • Run, 200 m
Xtra:
  • Pull-ups 5x3
Rest as needed between sets. Weighted / Strict / Negative

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20 Oct WODs | Comments

Monday, October 20

Strength:

  • Bench Press 10-10-10
Use the heaviest weight you can for each set. Rest as needed between sets. Complete as many rounds as possible in 10 mins of:
  • 5 Pull-ups
  • 10 Wall Balls, 20/16 lbs
  • 15 Kettlebell Swings, 53/35 lbs

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