Monthly Archive: October 2017

10/31/17 WOD

Remember, no 6:00 class tonight! Happy Trick-or-Treating!

For time:
400m Farmer’s Walk
200m front-rack carry
100m overhead carry
55s/35s

Accessory:
15:00 for quality:
Jog one lap
:20 supinated bar hang
10 Suitcase deadlift R
10 Suitcase deadlift L
10 pushup shoulder-tap

10/27/17 WOD

10 Rounds for Time*:
15-calorie row
50m Waiter’s Walk, R 55/35# (Rx+ 70/55)
50m Waiter’s Walk, L
15 back extensions
*Teams of 2, alternate movements. (The walks are considered 1 movement)

Accessory:
3 Rounds for Quality:
10 Strict toes-to-bar
10 double KB Front Squats (Moderate weight, slow down, fast up)
14 single arm press 7L/7R, AHAP

10/25/17 WOD

Every 2:00 for 20:00 (10)
1.1 Hang clean
55-60-65-70-75%
5 sets at 75-85%

3 Sets for Quality:
20 alternating DB front-rack step-ups, AHAP
10 bench press, AHAP
Rest as needed

2 Rounds for Quality:
8 single arm ring row R
8 single arm ring row L

Accumulate 1:30 hollow hold