3 rounds
12 squat snatch 95/65 adv 135/95
12 T2R
Run 800m
3 rounds
12 hang clean 95/65 adv 135/95
12 box jump 24/20
Skill: Snatch
Block Strength
3×3 deadlift
3×10 good mournings
5×5 ring lowers
Endurance: run 250m rest 1min (5 rounds)
October 28, 2013
10/28/13
OCT Qualifier 1
WOD 1 – AMRAP 14
10 hand-release bar-over burpees
15 hand-release deadlifts (165#/110#)
20 wallballs (10′ target for M and F)
Skill: 3/3/3/3/3/3 Power clean (all reps are touch and go)
Block Strength
3×3 Strict press 80%
5×5 Weighted pull-ups
5×5 Weighted dips
Endurance: Tabata Row rest 2min (2 rounds)
October 26, 2013
10/26/13
Weekend WOD
Here it is, 2014 OCT Qualifier 2
AMRAP 8
20 overhead squats (95/65)
20 pull-ups
20 overhead squats (135/95)
20 chest-to-bar pull-ups
20 overhead squats (165/105)
20 muscle-ups
Max overhead squats (185/115)
Or
Run 500m
20 ohs 95/65
20 pull-ups
20 ohs 95/65
20 sit-ups
20 ohs 95/65
20 wall ball shots 20/16
Run 500m
October 25, 2013
10/25/13
AMRAP
200 foot bear crawl
Row (for calories)
Front rack hold
KB Swings
Plank hold
Sled drag
*Today is a team wod and will include but not limited to the following movements*
Block Strength
3×3 Back Squat 80%
3×10 Pistols
3×10 Front rack lunge
October 24, 2013
10/24/13
21/15/9
Power snatch 115/75
Ring Dip
Advanced WOD
9/7/5
Squat snatch 135/95
Muscle-ups
Skill: Squat Snatch
Block Strength
3×3 Power clean
3×5 Clean grip high pull
10×1 Squat clean and Jerk
Endurance: Run 1k rest 2min (2 rounds)
October 23, 2013
10/23/13
7x2min AMRAP
11 Pull-ups
11 Box jump overs
11 Push-ups (hr)
11 DB sit-ups
11 Walking lunge steps
Sprint
*Rest 1min between sets
Skill: 10/8/6/4/2 Push Jerk
Block Strength: 2/2/2/2/2/2 Snatch balance
Endurance: Row 5k
October 22, 2013
10/22/13
“Walsh“
Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead
Block Strength
Deadlift 3×3
5×5 Hanging leg raise
3×10 Russian swings
October 21, 2013
10/21/13
3 Rounds
15 Deadlift 225/145
50 Double-unders
Run 400m
Block Strength
Strict Press 3×3
5×5 Chin-ups
3×5 Muscle up (scale muscle up practice)
October 18, 2013
10/18/13
8 Rounds
5 hspu (scale 3 wall walks)
7 KB taters
9 G2O (plate)
Odd rounds sled pull
Even rounds sled push
Block Strength
3/3/3 Front squat 75%
4×6 Weighted pistols
October 17, 2013
10/17/13
17min AMRAP
125m farmers carry 45/25
12 KB snatches 53/35
Skill: 2/2/2/2/2/2 Back squat build up to a heavy two then start your 6 sets
Block Strength
3×3 Power clean 75%
3×5 Clean grip shrug
15 Box jump (single reps at a max height)
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