Monthly Archives: October 2018

Warmup
2min bike
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
3rds -10 air squat + 5 squat jump + 10 push up + 5 arch up

Skill Work
15 min to prep for wod

WOD
Chipper - starts at 30min after
50 Wall Balls 20/14
50 Double-Unders
40 Box Jumps 24/20
40 Double-Unders
30 Toes-to-Bar
30 Double-Unders
20 Chest-to-Bar Pull-Ups
20 Double-Unders
15 Cleans 135/95
15 Double-Unders
10 Jerks 135/95
10 Double-Unders
5 Snatches 135/95
5 Double-Unders

3 min Bike

A1 high kicks/jog
A2 push ups
A1 high knees/jog
A2 alt lunges
A1 butt kicks/jog
A2 side lunges
A1 Jog
A2 air squats

2rds of junkyard dog with your official partner
PARTNER WOD
Partner relay
20 minute amrap
Bike for total calories (seatless)
DOWN:
wreck bag step ups 50/25
single arm kb lunges
15kb swings 53/44, 44/35, 35/26, 26/18
Back
single arm kb lunges same
10 Box jumps
score = total rds + total calories

Warmup
Warm up:
row 12/10 calories
10 Air squats
10 jump squats
Down - Alt lunges Back - high kick
Down - Bear crawl - high knees
Bear crawl to hand stand hold

Skill Work
6rds Tabata 20/10
Alternating
Strict pullup /
Strict hspu
Kip to pull up/ctd or MU

WOD
12/10 cal row
10/8 ring/box dips
8/6 deficit hspu
1 rope climb

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps

Skill Work
Bench Press
+ DB row
bench 5x50, 4x60, 3x70, 2x80, 1x90, 1x90+,
DB row 5R+5L ahap

WOD
15 min amrap
10 cal Row
5 DL225/155
10 WB20/14
5 Burpees