Wednesday, October 31, 2018

2018-11-01 WOD

Class

"Knuckle Sandwich"
For Time:
...800 Meter Run
...30 Power Cleans (185/135#)
...800 Meter Run
Record time.



Competitors

From CompTrain (2018-10-25), copied here for convenience:

Rest Day

Tuesday, October 30, 2018

2018-10-31 WOD

Class

Tempo Overhead Squat
...Moderate Set of 2
5 Second Down, 2 Second Pause. Record heaviest load.



"Ground Breaking"
For Time:
...50/35 Calorie Row
...35 Lateral Barbell Burpees
...50 Overhead Squats (115/80#)
Record time.



Competitors

From CompTrain (2018-10-24), copied here for convenience:

Tempo Overhead Squat
...Moderate Set of 2
5 Second Down, 2 Second Pause. Record heaviest load.



"Ground Breaking"
For Time:
...50/35 Calorie Row
...35 Lateral Barbell Burpees
...50 Overhead Squats (115/80#)
Record time.



Odd-Object Conditioning
For Time:
...1 Mile Sled Drag
Record time.

Monday, October 29, 2018

2018-10-30 WOD

Good thing we got all those new bikes in just in time for tomorrow's WOD! Feel free to try out the new C2 BikeErgs during the WOD to see how different it is from the Assault Bikes! Remember, we've seen the C2 Bikes in CrossFit competitions as well (including the last CrossFit Games), so it would be a good idea for everyone to get feel for them! Plus, they've got an adjustable damper setting too, just like the rowers and SkiErgs!

Class

Conditioning
AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...21 Chest to Bar Pull-ups
...21/15 Calorie Bike

Rest 5 Minutes

AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...15 Toes to Bar
...15/10 Calorie Bike

Rest 5 Minutes

AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...9 Pull-ups
...9/6 Calorie Bike

Record total reps (do not include buy-in).



Competitors

From CompTrain (2018-10-23), copied here for convenience:

Conditioning
AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...21 Chest to Bar Pull-ups
...21/15 Calorie Bike

Rest 5 Minutes

AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...15 Toes to Bar
...15/10 Calorie Bike

Rest 5 Minutes

AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...9 Pull-ups
...9/6 Calorie Bike

Record total reps (do not include buy-in).

Sunday, October 28, 2018

2018-10-29 WOD

It's Deload Week everyone! Next week (starting Nov 5th for us) is the beginning of a new cycle on CompTrain! You'll notice the lifting percentages and volume will all be light but still keep the intensity high on the metcons!

Class

Back Squat
...3×5 @ 70%
...1×5 @ 75%
Record heaviest load.



Conditioning
AMRAP 15:
...30 Double Unders, 10 Dumbbell Power Cleans (2x 50/35#)
...30 Double Unders, 10 Dumbbell Hang Squat Cleans
...30 Double Unders, 10 Dumbbell Push Presses
...30 Double Unders, 10 Dumbbell Reverse Lunges
...30 Double Unders, 10 Dumbbell Thrusters
Record rounds/reps.



Competitors

From CompTrain (2018-10-22), copied here for convenience:

Snatch Skill
EMOM for 5 minutes:
...Power Snatch + Hang Squat Snatch (60-63-65-65-65%)
Then, EMOM for 5 minutes:
...2 Squat Snatches (70%)
Record heaviest load.



Back Squat
...3×5 @ 70%
...1×5 @ 75%
Record heaviest load.



Conditioning
AMRAP 15:
...30 Double Unders, 10 Dumbbell Power Cleans (2x 50/35#)
...30 Double Unders, 10 Dumbbell Hang Squat Cleans
...30 Double Unders, 10 Dumbbell Push Presses
...30 Double Unders, 10 Dumbbell Reverse Lunges
...30 Double Unders, 10 Dumbbell Thrusters
Record rounds/reps.

Friday, October 26, 2018

2018-10-27 WOD

Competitors

From CompTrain (2018-10-20), copied here for convenience:

Push Press + Double Under
EMOM for 10 minutes:
...Even Minutes: 50 Double Unders
...Odd Minutes: Push Press (10-8-6-4-2)*
*Increase load each round. Record heaviest load.



"Boats and Toes"
In teams of 3, for time:
50-40-30-20-10 reps:
...Calorie Row
...Burpee Box Jump (24/20")
Then, 50-40-30-20-10 reps:
...Toes to Bar
...Power Snatches (weight changes per round*)
Time cap of 30 minutes. Record time.

Round 1 Barbell: 75/55#
Round 2 Barbell: 95/65#
Round 3 Barbell: 115/80#
Round 4 Barbell: 135/95#
Round 5 Barbell: 155/105#

Thursday, October 25, 2018

2018-10-26 WOD

Class

Squat Clean
...Build to a 1RM
Record heaviest load.



"Tiger Blood"
3 Rounds:
...10 Clean and Jerks (135/95#)
...400 Meter Run
Record time.



Competitors

From CompTrain (2018-10-19), copied here for convenience:

Squat Clean
...Build to a 1RM
Record heaviest load.



Front Squat
...Heavy Double
Record heaviest load.



"Tiger Blood"
3 Rounds:
...10 Clean and Jerks (135/95#)
...400 Meter Run
Record time.

Wednesday, October 24, 2018

2018-10-25 WOD

Class

Shoulder Press
...Find a 5RM.
Record heaviest load.



"Hokey Pokey"
AMRAP 12:
...15 Kettlebell Swings (70/53#)
...30 AbMat Sit-ups
...45 Air Squats
Record rounds/reps.



Competitors

From CompTrain (2018-10-18), copied here for convenience:

Rest Day

Tuesday, October 23, 2018

2018-10-24 WOD

Class


Conditioning
AMRAP 5:
...Buy In: 35/25 Calorie Assault Bike
Directly Into…
...12 Deadlifts (135/95#)
...12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
...Buy In: 25/18 Calorie Assault Bike
Directly Into...
...9 Deadlifts (155/105#)
...9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
...Buy In: 18/13 Calorie Assault Bike
Directly Into...
...6 Deadlifts (185/135#)
...6 Lateral Barbell Burpees

Record total REPS (do not include buy-in calories).



Competitors

From CompTrain (2018-10-17), copied here for convenience:

Split Jerk
...Build to a 1RM
Record heaviest load.



Conditioning
AMRAP 5:
...Buy In: 35/25 Calorie Assault Bike
Directly Into...
...12 Deadlifts (185/135#)
...12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
...Buy In: 25/18 Calorie Assault Bike
Directly Into...
...9 Deadlifts (225/155#)
...9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
...Buy In: 18/13 Calorie Assault Bike
Directly Into...
...6 Deadlifts (275/185#)
...6 Lateral Barbell Burpees

Record total REPS (do not include buy-in calories).

Monday, October 22, 2018

2018-10-23 WOD

Class

Conditioning
AMRAP 5:
...10-20-30-etc Double Unders
...1 - 2 - 3 - etc Bar Muscle-Up*
*Scale to Burpee Pull Ups, if needed. Record rounds/reps.



Conditioning
21-18-15-12-9 reps for time:
...Wall Balls (20/14#)
...Pull-Ups
...Calorie Row
...200 Meter Run
Record time.



Competitors

From CompTrain (2018-10-16), copied here for convenience:

Conditioning
AMRAP 5:
...10-20-30-etc Double Unders
...1 - 2 - 3 - etc Bar Muscle-Up
Record rounds/reps.



Conditioning
21-18-15-12-9 reps for time:
...Wall Balls (20/14#)
...Pull-Ups
...Calorie Row
...200 Meter Run
Record time.



Recovery Bike
...20 Minute Light Bike
On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups

Sunday, October 21, 2018

2018-10-22 WOD


Tomorrow, we've got the FIRST CrossFit HeroWOD ever, JT!

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Class

Snatch
...Build to a 1RM
Record heaviest load.



"JT"
21-15-9 reps for time:
...Handstand Push-ups
...Ring Dips
...Push-ups
Record time.



Competitors

From CompTrain (2018-10-15), copied here for convenience:

Snatch
...Build to a 1RM
Record heaviest load.



Back Squat
...Heavy Set of 12
Record heaviest load.



"JT"
21-15-9 reps for time:
...Handstand Push-ups
...Ring Dips
...Push-ups
Record time.

Friday, October 19, 2018

2018-10-20 WOD

Competitors

From CompTrain (2018-10-13), copied here for convenience:

"Mind Eraser"
AMRAP 20:
...7 Power Cleans (135/95#)
...7 Burpees
...200 Meter Run
Record rounds/reps.



Midline Conditioning
3 Rounds (switch movements every 2 minutes):
...Minutes 1-2: 30/24 Calorie Row
...Minutes 3-4: 20 GHD Sit-ups + 20 Hip Extensions
Record total reps.

Thursday, October 18, 2018

2018-10-19 WOD

Class

Front Squat
...Build to a Tempo Heavy Single*
*5 seconds down, 3 second pause.
Record heaviest load.



"Tripled Up"
AMRAP 12:
...3-6-9-etc Thrusters (95/65#)
...3-6-9-etc Toes to Bar
...3-6-9-etc Calorie Row
Record rounds/reps.



Competitors

From CompTrain (2018-10-12), copied here for convenience:

Squat Clean
...Minutes 1-2-3: 3 Squat Cleans (68-72-74%)
...Minute 4: Rest
...Minute 5-6-7: 2 Squat Cleans (78-81-84%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Clean (88-90-92%)
...Minute 12: Rest
...Then, not for Time: 3 Singles (92-94-96%)
Record heaviest load.



Front Squat
...2×4 @ 82%
...2×3 @ 87%
...2×2 @ 92%
Record heaviest load.



"Tripled Up"
AMRAP 12:
...3-6-9-etc Thrusters (95/65#)
...3-6-9-etc Toes to Bar
...3-6-9-etc Calorie Row
Record rounds/reps.



Gymnastics Conditioning
For Time:
...50 Double Unders
...21-15-9-15-21 Kipping Handstand Push-ups
Record time.

Wednesday, October 17, 2018

2018-10-18 WOD

Class

Indoor Sled Drag
...Find max load for 50' unbroken
Any style drag is allowed (walk, crawl, reverse walk, reverse crawl, etc). Any pause in the sled is a no-rep. Record heaviest load.



For time:
...30 GHD Hip Extensions
...20 Ring Dips*
...10 Rope Climbs
...20 Ring Dips*
...30 GHD Hip Extensions
*Rx+1 at Muscle Up height. Record time.



Competitors

From CompTrain (2018-10-11), copied here for convenience:

Rest Day

Tuesday, October 16, 2018

2018-10-17 WOD

Class

"High Roller"
3 Rounds:
...600 Meter Run
...21 Hang Squat Snatches (75/55#)
Record time.



Body Armor (aka Bodybuilding)
5 Supersets:
...6 Tempo Chest to Bar Pull-Ups
...9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.



Competitors

From CompTrain (2018-10-10), copied here for convenience:

Handstand Walk Practice
...Spend 15:00 in practice.



Split Jerk
...3 Sets: 3 Jerk Drives + 1 Split Jerk
...5 Sets: 1 Split Jerk (83-87-90-93/96%*)
*93% or 96% based on feel
Record heaviest load.



"High Roller"
3 Rounds:
...600 Meter Run
...21 Hang Squat Snatches (75/55#)
Record time.



Body Armor
5 Supersets:
...6 Tempo Chest to Bar Pull-Ups
...9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.

Monday, October 15, 2018

2018-10-16 WOD

Class

Power Clean
...Build to Heavy 5-Rep Touch and Go
Record heaviest load.



"Guard Rail"
AMRAP 3:
...9/6 Calorie Assault Bike
...9 Power Cleans (115/80#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...7 Power Cleans (135/95#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...5 Power Cleans (155/105#)
Record total reps.



Competitors

From CompTrain (2018-10-09), copied here for convenience:

Power Clean
...Build to Heavy 5-Rep Touch and Go
Record heaviest load.



"Guard Rail"
AMRAP 3:
...9/6 Calorie Assault Bike
...9 Power Cleans (115/80#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...7 Power Cleans (135/95#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...5 Power Cleans (155/105#)
Record total reps.



Row Conditioning
12 Minute Row, as follows:
...Minute 1: 2k Pace +20 Seconds
...Minute 2: 2k Pace +10 Seconds
...Minute 3: 2k Pace +20 Seconds
...Minute 4: 2k Pace +8 Seconds
...Minute 5: 2k Pace +20 Seconds
...Minute 6: 2k Pace +6 Seconds
...Minute 7: 2k Pace +20 Seconds
...Minute 8: 2k Pace +4 Seconds
...Minute 9: 2k Pace +20 Seconds
...Minute 10: 2k Pace +2 Seconds
...Minute 11: 2k Pace +20 Seconds
...Minute 12: 2k Pace

Sunday, October 14, 2018

2018-10-15 WOD

Class

"Dirty 30"
For Time:
...30 Box Jumps (24/20")
...30 Chest to Bar Pull-ups
...30 Kettlebell Swings (70/53#)
...30 Front Squats (115/80#)
...30 Toes to Bar
...30 Push Press (115/80#)
...30 Deadlifts (115/80#)
...30 Wall Balls (30/20#)
...30 Bar Facing Burpees
...30 Double Unders
Record time.



Competitors

From CompTrain (2018-10-08), copied here for convenience:

Snatch
On the Minute x 14:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (78-81-84%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (88-90-92%)
...Minute 12: Rest
...Then, Not for Time: 3 Singles (92-94-96%)
Record heaviest load.



Snatch Pull + 3 Snatch Hang High Pulls
...5 Sets (63-65-67-69-72%)
Record heaviest load.



Back Squat
...3 Sets of 9 (76-80-84%)
Record heaviest load.



"Dirty 30"
For Time:
...30 Box Jumps (24/20")
...30 Chest to Bar Pull-ups
...30 Kettlebell Swings (70/53#)
...30 Front Squats (115/80#)
...30 Toes to Bar
...30 Push Press (115/80#)
...30 Deadlifts (115/80#)
...30 Wall Balls (30/20#)
...30 Bar Facing Burpees
...30 Double Unders
Record time.

Friday, October 12, 2018

2018-10-13 WOD

Competitors

From CompTrain (2018-10-06), copied here for convenience:

"Stop, Drop, & Roll"
Teams of 3, For Time (30 Minute Cap):
...1 Mile Sandbag Run* (70/50# -ish)
...150/100 Calorie Assault Bike
...100 Hang Power Snatches (135/95#)
...80 Overhead Squats (135/95#)
...60 Squat Snatches (135/95#)
*Everyone runs together with one sandbag, pass it around as needed. Record time.



Body Armor
12-10-8-6 reps:
...Dumbbell Strict Presses (Each Side)
*After Each Set: 21 GHD Sit-ups
Then:
...100 Band Pull-Aparts




Thursday, October 11, 2018

2018-10-12 WOD

Class

"Tread Water" (modified)
For Time:
...1k Row
...1k Bike
...150 Double Unders
...10 Rounds of ""Chest to Bar Cindy*
*5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats
Record time.



Competitors

From CompTrain (2018-10-05), copied here for convenience:

Squat Clean
EMOM For 15 Minutes:
...Minutes 1-2-3: 3 Squat Cleans (66-69-72%)
...Minute 4: Rest
...Minute 5-6-7: 2 Squat Cleans (76-79-82%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Clean (86-88-90%)
...Minute 12: Rest
...Minutes 13-14-15: 1 Squat Clean (86-88-90%)
Record heaviest load.



Front Squat
...2×4 @ 79%
...2×3 @ 84%
...2×2 @ 90%
Record heaviest load.



"Tread Water" (modified)
For Time:
...1k Row
...1k Bike
...150 Double Unders
...10 Rounds of ""Chest to Bar Cindy*
*5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats

Wednesday, October 10, 2018

2018-10-11 WOD

Class

Sumo Deadlift
...Find a 5RM
Record heaviest load.



10-9-8-7-6-5-4-3-2-1 reps for time:
...SDHP (115/80#)
...Pistol Squats
...GHD Sit Ups
Record time.



Competitors

From CompTrain (2018-10-04), copied here for convenience:

Rest Day





Tuesday, October 09, 2018

2018-10-10 WOD

Class

Jerks
...Pausing Split Jerk: 3×2
...3 Jerk Drives + 1 Split Jerk: 3×1 Complex
...Split Jerk: 5×1
Record heaviest load.



"Long Gone"
5 Rounds for reps:
...1 Minute Wall Balls (20/14#)
...1 Minute Dumbbell Snatches (50/35#)
...1 Minute Calorie Bike
...1 Minute Rest
Record lowest rep total of the 5 Rounds.



Competitors

From CompTrain (2018-10-03), copied here for convenience:

Jerks
...Pausing Split Jerk: 3×2
...3 Jerk Drives + 1 Split Jerk: 3×1 Complex
...Split Jerk: 5×1
Record heaviest load.



"Long Gone"
5 Rounds for reps:
...1 Minute Wall Balls (20/14#)
...1 Minute Dumbbell Snatches (50/35#)
...1 Minute Calorie Bike
...1 Minute Rest
Record lowest rep total of the 5 Rounds.



Body Armor (aka Bodybuilding)
5 Supersets:
...10 Barbell Bench Press
...10 Romanian Deadlifts
...Rest 2 Minutes Between

Monday, October 08, 2018

2018-10-09 WOD

Class

Ring Muscle-Ups
AMRAP 5:
...25 Double Unders
...1-2-3-etc Ring Muscle-ups
Record round/reps.



"Inside Out" (modified due to weather), aka "Outside In"
For Time:
...120 In-place Lunges
...21 Power Cleans (155/105#)
...60 Burden Lunges (20/14#)
...21 Burpee Box Jump Overs (24/20")
Record time.



Competitors

From CompTrain (2018-10-02), copied here for convenience:

Ring Muscle-Ups
AMRAP 5:
...25 Double Unders
...1-2-3-etc Ring Muscle-ups
Record round/reps.



"Inside Out" (modified due to weather), aka "Outside In"
For Time:
...120 In-place Lunges
...21 Power Cleans (185/135#)
...60 Sandbag Lunges (50/35# -ish)
...21 Burpee Box Jump Overs (24/20")
Record time.



Midline Conditioning
For Time:
...100 Calorie Assault Bike
Every 2:00 (Including the 0:00) – 12 GHD Sit-ups. Record time.

Sunday, October 07, 2018

2018-10-08 WOD

Class

Back Squat
...3 Sets of 9 (73-77-81%)
Record heaviest load.



Gymnastic Conditioning
AMRAP 6:
...1-2-3-etc Strict Toes to Bar
...1-2-3-etc Strict Handstand Push-ups
Then, AMRAP 4:
...1-2-3-etc Toes to Bar
...1-2-3-etc Handstand Push-ups
Record total reps.



Competitors

From CompTrain (2018-10-01), copied here for convenience:

Snatch
EMOM for 15 minutes:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (76-79-82%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (86-88-90%)
...Minute 12: Rest
...Minutes 13-14-15: 1 Squat Snatch (84-86-88%)
Record heaviest load.



Snatch Pull + 3 Snatch Hang High Pulls
...5 Sets (60-62-64-66-68%)
Record heaviest load.



Back Squat
...3 Sets of 9 (73-77-81%)
Record heaviest load.



Gymnastic Conditioning
AMRAP 6:
...1-2-3-etc Strict Toes to Bar
...1-2-3-etc Strict Handstand Push-ups
Then, AMRAP 4:
...1-2-3-etc Toes to Bar
...1-2-3-etc Handstand Push-ups
Record total reps.



20 Minute Recovery Row
Record total recovered.

Saturday, October 06, 2018

2018-10-06 WOD

Competitors

From CompTrain (2018-09-29), copied here for convenience:

"Heartburn"
For Time:
...1 Mile Run
...10 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test":
7 Thrusters (75/55#), 7 Pull-ups, 7 Burpees

Record time.





Thursday, October 04, 2018

2018-10-05 WOD

Class

Front Squat
...2×4 @ 76%
...2×3 @ 81%
...2×2 @ 86%
Record heaviest load.



"Twist and Shout"
AMRAP 14:
...1 Power Snatch (135/95#)
...2 Overhead Squats (135/95#)
...3 Power Clean and Jerks (135/95#)
...40 Double Unders
Record rounds/reps.



Competitors

From CompTrain (2018-09-28), copied here for convenience:

Squat Clean
...Minutes 1-2-3: 3 Squat Cleans (64-67-70%)
...Minute 4: Rest
...Minute 5-6-7: 2 Squat Cleans (74-77-80%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Clean (84-86-88%)
...Minutes 12-13-14: 1 Squat Clean (84-86-88%)
Record heaviest load.



Front Squat
...2×4 @ 76%
...2×3 @ 81%
...2×2 @ 86%
Record heaviest load.



"Twist and Shout"
AMRAP 14:
...1 Power Snatch (135/95#)
...2 Overhead Squats (135/95#)
...3 Power Clean and Jerks (135/95#)
...40 Double Unders
Record rounds/reps.

Wednesday, October 03, 2018

2018-10-04 WOD

Class

Weighted Pull Up
...Find 3RM
Record heaviest load. Compare to 2017-04-04 and 2016-06-22.



3 RFT:
...200m Farmers Carry (2x 53/35#)
...400m Run
...15 D-ball/bag Over Shoulder (100/70#)
Record time.



Competitors

From CompTrain (2018-09-27), copied here for convenience:

Rest Day

Tuesday, October 02, 2018

2018-10-03 WOD

Class

Push Press
...Heavy Set of 10
Record heaviest load.



"Clothesline"
AMRAP 12:
...2-4-6-etc Push Presses (115/80#)
...2-4-6-etc Toes to Bar
...2-4-6-etc Box Jump Overs (24/20")
Increase by 2 reps every round. Record rounds/reps.



Competitors

From CompTrain (2018-09-26), copied here for convenience:

Push Press
...Heavy Set of 10
Record heaviest load.



Deadlift
...3×3 @ 84%
...3×2 @ 88%
...3×1 @ 92%
Rest as needed between sets. Record heaviest load.



"Clothesline"
AMRAP 12:
...2-4-6-etc Push Presses (115/80#)
...2-4-6-etc Toes to Bar
...2-4-6-etc Box Jump Overs (24/20")
Increase by 2 reps every round. Record rounds/reps.



Odd-Object
For Time:
...50 Manmakers (2x 35/20# DBs)
Record time.

Monday, October 01, 2018

2018-10-02 WOD

Class

"Two Tone"
For time:
30-20-10 reps:
...Hang Power Clean (115/80#)
...Calorie Bike
Then, 10-20-30 reps:
...Deadlifts (205/145#)
...Calorie Row
*Women complete (21-15-9, 9-15-21) calories on machines.
Record total time.



Competitors

From CompTrain (2018-09-25), copied here for convenience:

"Two Tone"
For time:
30-20-10 reps:
...Hang Power Clean (115/80#)
...Calorie Bike
Then, 10-20-30 reps:
...Deadlifts (205/145#)
...Calorie Row
*Women complete (21-15-9, 9-15-21) calories on machines.
Record total time.



Strict Gymnastics
AMRAP 7:
...5 Strict Ring Dips
...:10 Seconds Inverted Barbell Row Hold
...:15 Seconds Double Kettlebell Static Squat Hold
Record rounds/reps.



Midline
4 Rounds:
...:20 Ring Dip Support Hold
...:25 GHD Supine Hold
...:30 Hand Stand Hold