# WOD for 10/21/16

Strength:

Every 3 minutes, for 18 minutes (6 sets):

Overhead Squat x 2-4 reps

WOD:

Complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Alternating One-Arm Dumbbell Snatches

10 Box Jump Overs

# WOD for 10/20/16

Skill

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

WOD

Against a two-minute running clock, complete as many reps as possible of:

3 Hang Cleans (135/95 lbs)

6 Shoulder to Overhead

9 Front Squats

Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

# WOD for 10/19/16

“Move Mountains”

For time:

Run 1 Mile

26 Burpee Box Jumps (24″/20″)

26 Strict Pull-Ups

26 Thrusters (95/65 lbs)

26 Strict Knees To Elbows

26 Kettlebell Swings (24/16 kg)

*Scale up or down as appropriate.

# WOD for 10/18/16

Strength:

Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

WOD:

In teams of two, alternate rounds and complete 7 rounds each of:

5 Deadlifts*

5 Chest-to-Bar Pull-Ups

**Load with approximately 65-70% of today’s heavy triple

# WOD for 10/17/16

Strength:

Four sets of:

Push Press x 3-5 reps

Rest 90 seconds

Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110

Rest 90 seconds

WOD:

For time:

10 Wall Ball Shots (20/14 lbs)

1 Ring Dip

9 Wall Ball Shots

2 Ring Dips

8 Wall Ball Shots

3 Ring Dips

…

1 Wall Ball Shot

10 Ring Dips

# WOD for 10/15/16

“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

# WOD for 10/14/16

Strength:

Every 3 minutes, for 24 minutes (8 sets) of:

3-Position Snatch

(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

WOD:

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

8 Deadlifts (225/155 lbs)

8 Burpee Box Jump-Overs (24″/20″)