Month: October 2014

WOD;

For Time:

10-1
Ring Dips
Coupled with;
1-10
Knee2Elbows

*Buy into each round with 5 OHS 115/75

WOD;

3 Rounds of;
1 Minute Row for Calories
1 Minute Pushups
THEN
Rest 1 Minute
THEN
3 Rounds of;
1 Minute Wall Ball 20/14 @ 10/9′
1 Minute Single Skips

*Score is total reps

Cashout;

October Mobework

Skill;

Thruster 3, 3, 3

WOD;

EMOM for 13 minutes complete;
4 S2OH 135/95lb
6 Box Jumps 24/20″
8 Situps

*Goal is to complete work within the minute
*Scaled will be if athlete moves outside of the minute, they will continue on to complete as many rounds as possible in 13 minutes. Only full rounds will go towards final score
*RX will be completing all 13 rounds within the allotted minute (18 reps per minute for 13 rounds)
*RX+ will be selected for athletes that can complete more then one round within any minute of rounds 7-13 (36 reps per minute), even if completing it for only 1round. If there is a failed attempt, those reps do not count towards score, only full rounds will be counted

WOD;

For Time:

15 HOD Burpee Tuck Jump
25 KBS 32/24kg
35 Jumping Back Squat 75/55lb
Rest 1 Min
THEN
4 Min Amrap of;
5 Thrusters (2-KBs, 24/16kg)
20 Double Unders
Rest 1 Min
THEN
35 Jumping Back Squat 75/55lb
25 KBS 32/24kg
15 HOD Burpee Tuck Jump

*Total reps completed in 4 min AMRAP will be subtracted from time in seconds.
*Athletes will complete the Thrusters with 2 KBs (one for each arm)

Cashout;

October Mobework

WOD;

20 Min AMRAP for reps  of:
Ascending Power Clean Ladder
2, 4, 6, 8 etc
Complete 10 Double Unders between each round

*RX 115/75lb

*RX+
155/95lb

WOD;

2 Rounds for Time of:
4 Squat Cleans
8 Power Cleans
12 Back Squats
16 Toes2Bar
12 Back Squats
8 Power Cleans
4 Squat Cleans
*135/95lbs

***12 MIN TIME CAP

Skill;

Turkish Getup

WOD;

4 Rounds for Time of:
10 Double KBS
15 Suitcase Deadlift
20 Push Jerk (10L/10R, while holding both bells only one moves at a time, may alternate freely)

**Each lift is executed with two KBs @ 24/16kg

Skill;

Split Jerk 3, 3, 3

WOD;

12 Min AMRAP of:
1 Push Up
1 Air Squat
1 Burpee
2, 2, 2
3, 3, 3
4, 4, 4

*continue to increase rep count for each exercise by 1 each round
*score will be; rounds = last full round completed, reps = any reps into an uncompleted round

Skill;

October Mobework

WOD;

3 Rounds for Reps of:
2 Min Pistol Squats (alternate legs L+R=1)
2 Min Squat Clean 75/55lb
2 Min Dreya Roll Wall Ball 20/14lb @ 10′
1 Min Rest

 

WOD;

‘Twisters’

For Time:

25 Pull Ups
30 Double Unders
35 Box Jumps 20″
40 Double Unders
45 KBS 24/16kg
50 Double Unders
12, 9, 6, 3 of
Hang Power Snatch 115/75
Overhead Squat 115/75
50 Double Unders
45 KBS 24/16kg
40 Double Unders
35 Box Jumps 20″
30 Double Unders
25 Pull Ups

***5 Burpee penalty for dropping the bar within sets for the HPS/OHS (to be completed before picking bar back up). For example if athlete places the bar down anywhere within 12 HPS and 12 OHS they will be penalized, but they will not be penalized for putting it down between the set of 12 and 9.