October 31, 2018

With a partner complete the following in a 30 min cap 

1k row

100 power wallballs 

750m row 

200 air squats 

500m row 

300 double unders 

500m row 

30 cals each on bike 

750m row 

200 Russian kb swings 

1k row 

100 power wallballs 

October 30, 2018

Warmup
4 Dive Bombers
15 Chin Ups 
10 Ring Dips 
30 GHD situps 

Skill
Backsquats 9x2 increasing 
 

WOD
22 Min AMRAP
18 Pullups
12 HR Pushups

40ft double db ft front rack lunges 

12 HSPU 
18 DB Thrusters 

7th Annual Toys for Tots Christmas Throwdown 


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October 29, 2018

Warmup
500m Row
Pushup Complex
30 GHD Situps 
Foam Roll 

Skill

12 Min EMOM 
Even - 20 Air Squats + 10 hollow rocks 
Odd - 100 Single Unders

WOD
“Death by DT”

As many reps as possible in 10 minutes of:

1 Deadlift, 135#(95#)

1 Hang power clean, 135#(95#)

1 Push jerk, 135#(9...

October 26, 2018

Warmup
500m Row 
15 Chin Ups
1:00m Plank
Foam Roll 

Skill

Power Snatch - Build to a triple (without going below parallel) 
 

WOD
Complete as Many Reps As Possible within 24 minutes 
5 Cleans 95/65
10 T2B

10 Cleans 135/95

20 T2B

15 Cleans 185/135

30 T2B
20 Cleans 225/155
40...

October 24, 2018

Warmup
500m Row
Squat Therapy
10 Strict Pullups 
Foam Roll 

Skill 
Front Squats - 7x3 ascending


WOD 

21-18-15-12-9-6-3 Reps for time of:
Box jump 24/20
Ab-mat sit-up

*After Every Rd complete 5 deadlifts 255/185

October 23, 2018

Warmup 
400m Run 
Squat Therapy
40 GHD Back Extensions
20 Chin Ups

4 Dive Bombers

Skill

1 Squat Clean + 1 Hang Clean + 1 Jerk 
Build in 15 minutes 


WOD

“Nate”
Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 2/1.5

October 23, 2018

Warmup 

500m row 

Squat Therapy 

Push-up complex

4 dive bombers 

Skill

40 backsqauts 

Building in weight- 

You pick sets and weights 

Wod 

5 rds 

21 wallballs 

15 pull-ups 

9  push press 155/105

October 22, 2018

Warmup
500m Row
Squat Therapy
Good Morning
Pushup Complex

Skill

Gymnastics work - 10 minutes to work on any type of gymnastics movement
 

WOD
With a 30 Min Running Clock
Complete

10 Clean and Jerks 95/65

8 Front Squats

6 Bar Facing Burpees

*When 1 RD is completed - Row 1 mi...

October 17, 2018

Warmup 
Pushup Complex
Squat Therapy
4 Dive Bombers 

30 GHD Situps 
Foam Roll 

Skill

Bench Press build to a 3 rep 

WOD
100 Double unders

60 Wall balls

30 Pull ups

30 Cals on the Rower

75 Double unders

40 Wall balls

20 Chest to bar pull ups

20 Cals on the Rower

50 Double unders

...

October 16, 2018

Warmup
400m Run 
Squat Therapy 
4 Dive Bombers
30 GHD situps 
1:00m Plank 

Skill
3 Minutes max clean and jerks 135/95

straight into 2 minutes max snatches 

into 1 minute max Bar Facing Burpees

*as many reps as possible 
 

WOD
20 Min AMRAP 

20 HR Pushups 
40 Hang DB Snatch 
...

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