SATURDAY 10-31-2015

Happy Halloween!

Happy Halloween!

“Halloween WOD”

Team of 2

“Zombies”

Walk Like the Dead: 15 Wall Walks

Grave Busters: 40 Burpees

Brain Toss: 40 Wall Balls 20/14

Blood on the Bar: 40 Pull Ups

 

Defenders:

Hauls of the Dead; 100m Partner Carry (Switch off)

Suppressing Fire: 100 DU/300 SU

Jump High or Die: 50 Box Jumps 24/20

Skull Crushers: 15 Tire Flips or 30 DL 185/135lb

FRIDAY 10-30-2015

Legless rope climb!

Legless rope climb!

A.

2 rds not for time of

10 Sot Presses

10 OHS (PVC)

30 Sec Bulgarian Baby Maker hold

B.

E2MOM for 12min

Halting Snatch Deadlift+ Hanging Power Snatch

C.

Back Squat

5-5/ 3 x (3-2-1)

THURSDAY 10-29-2015

Melissa giving it her all!

Melissa giving it her all!

A.

2 rds not for time

10 Shoulder Dislocations

5 x 3 V-Ups + 20 Sec Hollow Rock hold

10 Sec Active Shoulders Hold on PU Bar

B.

3 x Max Reps Kipping Pull Ups

1 min rest in bet rounds

C.

Bar Rows

6-6-6-6-6

D.

3 Rds for time of

10 T2B

6 Chest to Bar Pull Ups

200m sprint

WEDNESDAY 10-28-2015

Dumb bell Bench Press!

Dumb bell Bench Press!

A.

2 rds not for time of

10 Sot Presses

10 Reverse Snow Angels

10 Ankle Pulse

B.

E2MOM for 12min

2 Drop Snatches + 2 Snatch Balances

C.

E2MOM for 12 min

2 Hang Power Snatches

D.

“Randy”

75 Power Snatches for time, thumb 75lb

TUESDAY 10-27-2015

Eric A. with two 53# Kbs!

Eric A. with two 53# Kbs!

A.

2 rds not for time of

40-50 DU

5 Ring Dips

10 Pistols

B.

Front Squat

3-3-2-2-1-1-1

C.

3 rds for time of

500m row

20 Wall Balls 20/14-10/9

10 Slam Balls 30/20

error: Content is protected !!