W.O.D

’Hope’.

Three (3) 5 minute rounds. 1 minute at each exercise. 1 minute rest b/t rounds

- Burpees
- Power Snatch 75/55 (65/35# or less)
- Box Jumps 24/20 (shorter if needed)
- Thrusters 75/55
- C2B Pull Ups (pull ups or ring rows)

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SAVE THE DATES:

October 28th - Halloween Throwdown and Party (6pm)
October 31st - HalloWOD
November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

Part I - EMOM(9).
1 Power Snatch+ 1 OHS + 1 Squat Snatch

<3 months - technique

Part II - 10,9,8,7,6,5,4,3,2,1 RRFT of:
- T2B
- GTOs Sand Bag Toss 100/70
- Sand Bag Goblet Squats (same)

<3 months - 8,7,6,5,4,3,2,1 RRFT of:
- T2B
- GTOs Sand Bag Toss
- Sand Bag Goblet Squats

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SAVE THE DATES:

October 28th - Halloween Throwdown and Party (6pm)
October 31st - HalloWOD
November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

Part I - Alt. EMOM(12).
1 LL or 2 Reg Rope Climbs on 1st minute
4-10 HSPU's on 2nd minute

Part II - AMRAP(8).
1 Deadlift (275#/185#) / 2 Box Jumps (30"/24")
2 Deadlifts / 4 Box Jumps


Continue this pattern with the deadlifts going up by 1 rep and the box jumps going up by 2 reps until time expires.

<3 months use 95/65 and jump (or step up) to a shorter box

Core - 3 max effort weighted plank holds

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SAVE THE DATES:

October 28th - Halloween Throwdown and Party (6pm)
October 31st - HalloWOD
November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

Skill - Ring muscle ups.
If you don't have C2B pull ups or ring dips do EMOM(15) of pull ups or band pull ups (5-10). If you have muscle ups, do 3-5 muscle ups every minute.

WOD - AMRAP(10).
5 Front Squats (95/65) - 15 Dbl Unders
10 Front Squats (115/75 ) - 30 Dbl Unders
15 Front Squats (135/95) - 45 Dbl Unders
20 Front Squats (165/115) - 60 Dbl Unders
25 Front Squats (185/125) - 75 Dbl Unders
30 Front Squats (205/135) - 90 Double Unders

*compare to:4/12/17
*if you finished the last round go back to the first round (5 & 15).

<3 months - AMRAP (10):3 Front Squats 65/35 (for all) - 10 Double Unders6 Front Squats - 15 Double Unders9 Front Squats - 20 Double Unders12 Front Squats - 25 Double Unders15 Front Squats - 30 Double Unders18 Front Squats - ...

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Part I - Push Press. Heavy Single. Compare to: 8/11/17

<3 months - technique

Part II - With a 15min clock running, do 1 round every 3 minutes of (5 total rounds):

- 200M run
- 10 (7) Bar Facing Burpees
- Max Push Press 115#/75# (65/35#)

*No rest B/T rounds. Score is the total number of push presses done during all 5 rounds

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SAVE THE DATES:

October 28th - Halloween Throwdown and Party (6pm)
October 31st - HalloWOD
November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

WOD - Tabata Intervals. Lowest Rep Round counts.
10 rounds of each exercise B4 rotating to the next
- Calories on Rower
- BB Thrusters 45#/35#
- Push Ups
- Pull Ups

* add up the score of each exercise to get the score of the workout
* <3 months use 35/15#

Core - 2x10 back extensions.

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SAVE THE DATES:

October 28th - Halloween Throwdown and Party (6pm)
October 31st - HalloWOD
November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

10RFT of:
- 200M run
- 7 Front Squats 135/95
- 7 HSPU’s

<3 months - 10RFT of:
200M run
5 Front Squats 65/35
5 HSPU’s

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SAVE THE DATES:

  • October 28th - Halloween Throwdown and Party (6pm)
  • October 31st - HalloWOD
  • November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
  • December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

Part I - Pause Back Squats. 5x3. 1 round every 4 minutes. compare to:8/14/17

Part II- Monostructural Benchmark. Run 1 mile for time. compare to: 6/9/17

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SAVE THE DATES:

  • October 28th - Halloween Throwdown and Party (6pm)
  • October 31st - HalloWOD
  • November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
  • December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

With a 30 minute running clock:
Do 1 round of:
9 burpees to pull up bar
12 power snatches ( 75/55)
15 Box Jumps 24"/20"
18 OHS 75/55
21 Pull Ups

Then, rest 2 minutes and repeat until the 30 minutes is up.
Score is total number of rounds and reps completed

<3 months -
8 burpees to pull up bar
10 power snatches 65/35 or less
12 Box Jumps 24”/20" or shorter
14 OHS 65/35 or less
16 Pull Ups

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SAVE THE DATES:

  • October 28th - Halloween Throwdown and Party (6pm)
  • October 31st - HalloWOD
  • November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
  • December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

SKILL - Double Unders

WOD - 2RFT of:
20 (15) KB Swings 70/53 (35/22 or less)
30 (20) Push Ups
40 (25) SDHP same
50 (30) Double Unders (or 1/2 attempt)

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SAVE THE DATES:

  • October 28th - Halloween Throwdown and Party (6pm)
  • October 31st - HalloWOD
  • November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
  • December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

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