Monday WOD 10/31/16

“Monster Mash Halloween WOD”

Part “A” For time: 

40 Burpee Box Jumps 24″/20″
Part “B” 

For time: 

100 Air Squats
Part “C” 

For time: 

40 Toes to Bar
*Every 30 seconds do 1 Clean & Jerk. 

*Part “A” use 135/95. Part “B” use 155/115. Part “C” use 185/135. 

*Each workout begins with a clean & jerk. 

*Rest 5 minutes between workouts.

*Continuous running clock. Total time will include rest periods

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Monday WOD 10/24/16

Strength:

1. Snatch

A. 1×3 at 60%

B. 1×3 at 70%

C. 3×3 at 75%

*All reps are drop from the top

Metcon:

“Open 13.4”Ascending Ladder for 7 Minutes:
3 Clean & Jerks (135/95#)

3 Toes-to-Bar

6 Clean & Jerks 

6 Toes-to-Bar

9 Clean & Jerks

9 Toes-to-Bar

…and so on, until time expires.

Friday WOD 10/21/16

Strength:

Hatch Squat Week 6 Day 2

Metcon:

“Filthy Fifty”

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders