10/15

Every 1 min for 10 mins do: 2 Power Snatches, 70% 1RM 2 Overhead Squats, 70% 1RM 1 Squat Snatch, 70% 1RM Then: Every 1 min for 20 mins do: 5 Deadlifts, 135/95 lbs 3 Power Cleans, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs 10 Burpees Perform bar complex on even minutes and burpees on odd…

Details

10/14

Find your Bench Press With Band 1 Rep Max

Then:

For time:
100 Double Unders
75 Wall Balls, 20/14 lbs
50 Pull-ups
25 Overhead Squats, 75/45 lbs
10 Deadlifts, 225/185 lbs
5 Muscle-ups

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Deficit Barbell Rows
4 x maximum reps

Band Pull apart lying on bench – 3×20

10/11-wod

Max effort Banded Box Squat

Then:

Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
15 Burpees
30 Double Unders

10/10

Banded Kettlebell Swing
10-10-10-10-10-10-10-10-10-10

Then:

Helen
3 rounds for time of:
Run 400 m
21 Kettlebell Swings 24/16kg
12 Pull-ups

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Planks against maximum band tension
3 x 1 minute

10/9

Push Jerk 8×2 at 70% 1RM Then: Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds : Power Clean Front Squat Push Press…

Details

10/8

Squat Snatch : 1 Rep Max

Every Minute on the Minute for 20 Minutes

On Even Minutes perform 10 Deadlifts, 225/185 lbs
On Odd Minutes perform 10 Burpee (double push-up)s

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3×20 Hollow Body Rocks

10/7

Front Squat 10×2 at 70% 1RM
Band Deadlift 6×1 at 50% 1RM
Rest 30 secs between sets.

Then:

3 rounds for time of:
50 Double Unders
20 Banded Kettlebell Swings, 32/24 kg
20 Dimmel Deadlifts, 185/135 lbs

 

WOD 10/5

For time: 200 Double Unders — then — Snatch, 5000 lbs Clean & Jerk, 10000 lbs — then — 200 Double Unders Work in teams of 4 with equal amount of men and women. Only one person lifts at a time alternating male and female members.  Team must finish all double unders before proceeding to…

Details

10/4

Bench Press (close grip) : 1 Rep Max

Bench Press (close grip) 10-10-10

Then:

For time:
100 Push-ups
40 AbMat Sit-ups
30 Box Jumps, 24 in
20 Push-ups
10 Strict Pull-ups
Run 400 m

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RKC Planks
3 x 1 minute holds