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WOD (Crossfit WOD)

Friday, November 3

Part A. Back Squat Party: 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 16m AMRAP 4 Squat Cleans (225/155) 8 Strict HSPU 12 Pull-Ups 100m Run

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Thursday, November 2

Part A. 1 mile run for time. WOD: 16m AMRAP 50 DU (2:1 singles) 1 Snatch (start @ 70%) *increase 5-10 pounds each round. You have 3 attempts at each weight before you hit the DU again. Stay at that weight until you get it.

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Tuesday, October 31

HAPPY HALLOWEEN! Part A. OHS 8x3 *work to a heavy 3 rep max. WOD: 17m Clock: 5m AMRAP 5 Thrusters (165/115) 10 Box Jump Overs (36/30") 3m REST 4m AMRAP 6 Thrusters (135/95) 12 Box Jump Overs (30/24") 2m REST 3m AMRAP 7 Thrusters (95/65) 14 Box Jump Overs (24/20")

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Tuesday, October 24

Part A. Snatch Balance: 6x3 *Increase each set. Hold @ bottom for 2 seconds. WOD: For time: 15 Cal Row 20 Ring Dips 15 Cal Row 30 Thrusters (115/75) 15 Cal Row 40 Burpees 15 Cal Row 50 DU (sub 2:1 singles)

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Monday, October 23

WOD: 30m CAP 5 Rounds: 10 Deadlift (275/185) 10 Strict HSPU Immediately into: 3 Rounds: 30 Pull-Ups 30 Wall Balls (20/14 @ 10ft) Immediately into: 1 Round: 50 T2B 50 OHS (95/65) *score is total time for all three parts or total reps completed.

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