W.O.D.

For Time:

- 70/60 Cal Row (men row 70, women 60)

- 50 T2B

- 7 Rope Climbs

       

W.O.D.

5 RFT - 5 Strict HSPU

- 10 S2OH (95/135)

- 15 Ab Mat Sit Ups

         

STRENGTH:

18 min to build to heavy 3 rep touch n' go Power Clean

15 min to front squat (out of rack) 8-6-4-2-continue hitting doubles til time is up (increasing load)

W.O.D.

5 min AMRAP

1 WB (14/20)

1 Burpee

2 WB

2 Burpees

3 WB

....

       

For 25 min 1 DL every 15 seconds (100 reps total) Rx: 155/225, Rx +:185/275, Comp: 205/315

Rest 1 min

800m Run

Strength:

15 min to work to a heavy load on the following complex: 2 hang squat snatch, 3 overhead squat

W.O.D.

21-15-9

- OH Squat 75/115

- Box Jump Overs 20/24

       

W.O.D.

For Time:

- 30 Ring Muscle Ups (Bar MU/Strict C2B)

Rest 2 min

- 50 Pull Ups

Rest 2 min

- 3 min Max Rep Strict Pull Ups (Scale: Recline Pull)

Strength:

12 min to work to a heavy set of the following on the complex:

1 strict press, 3 push press, 5 push jerks

W.O.D.

For Time: 50-40-30-20-10

- KB Swing (35/53)

- Ab Mat Sit Ups

       

Strength:

20 minutes to work to a heavy set of 3 touch n' go squat cleans

 

20 minutes to back squat 10-8-6-4-2-2  (increasing load)

 

W.O.D.

3 minutes of max rep DU

           

Partner WOD! Show up in costume! :)

And remember, best costume for male and female wins a prize!

   

Strength:

6-5-4-3-2-2-1-1 Strict Pull Up - add weight if you can

W.O.D.

8 min AMRAP:

- 8 T2B

- 8 Burpee Box Jump Over (20/24)

rest 1 min

- 800m Run

*2 scores: AMRAP and 800m run time

W.O.D.

"Diane"

21-15-9

- DL (155/225)

- HSPU

W.O.D.

TABATA: :20 on/:10 off x8

- Plate push ups on 45# plates (Scale: HR)

- Ab Mat Sit Ups

- Row for Calories

- Hang Power Snatch 65/95

W.O.D.

For Time:

- 100 KB Swings 35/53

- 100 WB 14/20

- 1000m Run - 2nd 400m lap is with the Med Ball 14/20

*Run must be 400 lap/400 lap with Med Ball/200 lap

Strength:

Thruster 5-5-5-5-5-5

W.O.D.

21-15-9

- S2OH 75/115 (Comp: 105/155)

- Box Jump 20/24 (Comp: 24/30)

         

W.O.D.

12 min AMRAP

- 5 Burpee MU (scale 1: Bar, scale 2: C2B, scale 3: pull up)

- 50 DU

- 30' Handstand Walk