Monthly Archives: October 2015

10-30

Buy in(bear complex)
5-1

W.O.D.(“Gwen”)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Full squat or power clean.

cash out
-hammy stretch
-roll/stretch

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10-29

buy in(3 rounds)
20-halos(10L+10R)
20-around the worlds(10L+10R)
10-air squats

W.O.D.(16 min. Emom)45sec. on/15sec.off
1st-10m runs
2nd-sit ups
3rd-farmers or pinch carry
4th-floor presses(5L+5R)

cash out
-peck stretch
-rotator exercises
-roll/stretch


10-28

buy in(2 rounds)
10m-duck walk
10m-inch worm

skill/strength(6min. E2mom)
10-front squats

W.O.D.(14 min. amrap)
10-jumping lunges
5-pull ups
10-double unders

cash out
1min.-bar hang
roll/stretch


10-27

buy in(2 rounds)
10-wall squats
10-up downs

W.O.D.
5 min.-row
5 min.-sled relay(door to door)
5 min.-swing relay(15 at a time)

cash out
-4-30 sec. sprints(your choice)
-roll/stretch


10-26

buy in(3 rounds)
5-kang squats
10-push ups
15-jumping jacks

skill/strength(8 min. E2mom)
3-OHS

W.O.D.(10 min. Amrap)
10-box jumps 20/20
5-Ab wheels
10-dips (muscle ups for rx+)

cash out
-1min.-couch stretch
-hammy stretch
-roll/stretch


10-23

Buy in(bear complex)
5-1

W.O.D.(“Coe”)10 rounds
10-thrusters (95/65)
10-ring push ups

cash out
-1 min.-bar hang
-hammy stretch
-roll/stretch


10-22

buy in(2 rounds)
10m-duck walk
10m-inchworm

W.O.D.(tabata)
-row
-hollow rock or hold
-bar touches
-wall sits

cash out
-2-3min. sprints(your choice)
-roll/stretch