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WOD

102018 – Sandy’s 300

October 20, 2018
102018 - Sandy's 300
Metcon
Metcon (AMRAP - Reps)
25 AMRAP
100 Plate Burpees (45/35)
100 Double Unders (200 Singles)
100 Box Jump Overs (24/20)
*Reps Must Be Split Evenly

101918 – Quadzilla

October 19, 2018
101918 - Quadzilla
Warm-up
Row 500m
THEN
3 Rounds
8 Lunges
5 Hang Power Cleans
Weightlifting
Power Clean (10 EMOM 1 rep increasing each round)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
1000m Row Buy In
In Rermaining Time
AMRAP
30 Lunges
20 Power Cleans (135/95)

101818 – Diane

October 18, 2018
101818 - Diane
Warm-up
2-3 Minutes on the Bike
Then
2 Rounds
:30 Second Plank
10 PVC Passthroughs
10 PVC Good Mornings
THEN
Warm up Deadlift
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Weightlifting
Bench Press (Complete 5 sets of 5 @ 75%)

101718 – Chaos

October 17, 2018
101718 - Chaos
Warm-up
2 Rounds
200m Run
20 Lunges
30 Second Plank
Metcon
Metcon (Time)
Complete 10 Units
*Cannot do same unit back to back
1 = 400m Run
1 = 500m Row
1 = 800m Bike
1 = 50 Double Unders
1 = 20 Burpees

101618 – Because I Said So

October 16, 2018
101618 - Because I Said So
Warm-up
2 Minutes easy pedal on Bike
THEN
3 Rounds
5 Push Ups
15 Jumping jacks
5 Light Wall Balls
THEN
Work up to 75% Back Squat
Weightlifting
Back Squat (15 Minutes to complete 5 sets of 5 @ 75%)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
200m Run
20 Hand Release Push Ups
20 Wall Balls (20/14)

101518 – Can I Borrow Your Lats?

October 15, 2018
101518 - Can I Borrow Your Lats?
Warm-up
200m Run
THEN
3 Rounds
5 Ring Rows
10 Air Squats
15 Second Hang From Bar
Metcon
Metcon (AMRAP - Reps)
Death By Strict Pull Ups
*increase by 2 each round
Metcon
Metcon (Time)
4 Rounds
400m Run
20 Pull Ups
10 Ring Dips

101318 – Wodapalooza 5

October 13, 2018
101318 - Wodapalooza 5
Metcon
Metcon (Time)
15 minute AMRAP

30 Back Squat (115, 85Lbs)
30 Toes To Bar
30 Back Squat
30 Handstand Push-Up
30 Back Squat
15/10 Ring Muscle-Ups

101218 – One Bar

October 12, 2018
101218 - One Bar
Warm-up
3 Rounds
10 PVC Passthroughs
10 PVC Good Mornings
5 PVC Overhead Squats
Weightlifting
Overhead Squat (15 Minutes to establish 1RM)
Metcon
Metcon (Time)
45 Deadlifts (115/75)
35 Hang Power Cleans (115/75)
25 Push Jerks (115/75)
15 Overhead Squats (115/75)

101118 – Do It All

October 11, 2018
101118 - Do It All
Warm-up
200m Run
THEN
3 Rounds
5 Empty Bar Front Squats
5 Empty Bar Strict Press
THEN
Work up to 80% Strict Press
Weightlifting
Shoulder Press (8 EMOM 3 reps @ 80%)
Strict Press
Metcon
Metcon (Time)
50 Sit Ups
40 Empty Bar Thrusters (45/35)
30 Burpees
20 Empty Bar Thrusters (45/35)
10 HSPU

101018 – Is That a Duck?

October 10, 2018
101018 - Is That a Duck?
Warm-up
3 Rounds
8 Light Russian KB Swings
8 Sit Ups
THEN
2 Min Double Under Practice
Metcon
Metcon (AMRAP - Reps)
1 Minute ME GHD Sit Up
Metcon
Metcon (AMRAP - Reps)
8 AMRAP
5 Russian KB Swings (70/53)
25 Double Unders
10 Russian KB Swings (70/53)
50 Double Unders
15 Russian KB Swings (70/53)
75 Double Unders
20 Russian KB Swings (70/53)
100 Double Unders
25 Russian KB Swings (70/53)
125 Double Unders
30 Russian KB Swings (70/53)
150 Double Unders

100918 – Just One Thing

October 9, 2018
100918 - Just One Thing
Warm-up
2 Min Easy Row
THEN
3 Rounds
20 Jumping Jacks
10 Box Step Overs
Metcon
Metcon (AMRAP - Reps)
4 Min ME Burpee Box Jump Overs (24/20)
4 Min Rest
3 Min ME Burpee Box Jump Overs (24/20)
3 Min Rest
2 Min ME Burpee Box Jump Overs (24/20)
2 Min Rest
1 Min ME Burpee Box Jump Overs (24/20)
Metcon
2k Row (Time)
Max Effort 2k Row

100818 – Welcome to Monday

October 8, 2018
100818 - Welcome to Monday
Warm-up
2 Rounds
150m Run
5 Knees Above Hips
5 Empty Bar Hangs Snatches
THEN
Work up to 80% Front Squat
Weightlifting
Front Squat (8 EMOM 3 reps @ 80%)
Metcon
Metcon (Time)
3 Rounds
400m Run
15 Snatches (95/65)
20 Knees-2-Elbow

WZA #2&3 100618

October 6, 2018
WZA #2&3 100618
Metcon
Metcon (AMRAP - Reps)
8 Minute Clock

Workout 2 / 0-3 Minute
Max Rep Clean & Jerk (165, 115lbs)
Transition / 3-5 Minute
Metcon
Metcon (Weight)
Workout 3 / 5-8 Minute
1 Rep Max Clean & Jerk

100518 – Wodapalooza Event 1

October 5, 2018
100518 - Wodapalooza Event 1
Warm-up
3 Rounds
20 Jumping Jacks
15 Air Squats
10 Push Ups
Metcon
Metcon (AMRAP - Reps)
2 Minute ME Push Ups
1 Minute Rest
2 Minute ME Sit Ups
Metcon
Metcon (Time)
12 Minute Time Cap

150 Double Unders
60 Wallballs (20, 14lbs @ 10ft)
30 Chest to Bar
150 Double Unders

Scaled Variation

100 Unloaded Barbell Lateral Jump Overs
60 Wallballs (14, 10lbs) @10/9ft (9ft for all 13-15)
30 Jumping Chest to Bar
100 Unloaded Barbell Lateral Jump Overs

Can’t Be That Bad 100418

October 4, 2018
Can't Be That Bad 100418
Warm-up
4 Rounds
1 minute easy bike
1 minute easy row
Metcon
Metcon (AMRAP - Reps)
40 EMOM
1. Cal Bike
2. Rest
3. Cal Row
4. Rest
Metcon (AMRAP - Reps)
40 EMOM
1. Cal Bike
2. Rest
3. Cal Row
4. Rest

Hang! On! 100318

October 3, 2018
Hang! On! 100318
Warm-up
4 Rounds
20 DU/40 SU
8 Empty Bar Squat Cleans
6 Ring Rows
Weightlifting
Hang Clean (10 EMOM 2 reps increase weight each minute)
Must be squat clean
Metcon
Metcon (AMRAP - Rounds and Reps)
12 AMRAP
6 Hang Squat Cleans (155/105)
12 Chest To Bar
36 DU

I Got A Long One For Ya! 100218

October 2, 2018
I Got A Long One For Ya! 100218
Warm-up
4 Rounds
20 Jumping Jacks
10 Air Squats
10 Sit Ups
Metcon
Metcon (Time)
4 Rounds
800m Run
20 Pistols
15 Toes To Bar
*40 minute cap
Metcon (Time)
4 Rounds
800m Run
20 Pistols
15 Toes To Bar
*40 minute cap

Max Out Monday 100118

October 1, 2018
Max Out Monday 100118
Warm-up
4 Rounds
5 Inch Worms
5 Spiderman Lunges
10 Empty Bar RDL
10 Empty Bar Push Press
Weightlifting
Deadlift (20 Minutes to establish 1RM)
Weightlifting
Push Press (20 Minutes to establish 1RM)

Team Series #6 092918

September 29, 2018
Team Series #6 092918
Metcon
Metcon (Time)
Team of 2
2 Rounds
100 Cal Row (switch every 25)
50 HSPU

*20 Min Cap

Baby Mama 092818

September 28, 2018
Baby Mama 092818
Warm-up
3 Rounds
20 Jumping Jacks
10 Empty Bar Hang Cleans
10 EB Push Jerks
10 Lunges
Weightlifting
Push Jerk (15 Minutes to complete 5 sets of 5 @70%)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
30 Air Squats
15 Clean & Jerks (115/75)
5 Cal Row

What To Expect 092718

September 27, 2018
What To Expect 092718
Warm-up
3 Rounds
100m Row
10 Empty Bar RDL
10 Lunges
Metcon
1000m Row (Time)
Max Effort 1000m Row
Metcon
Metcon (Time)
3 Rounds
50 DU
10 Deadlift (225/155)

Knocked Up 092618

September 26, 2018
Knocked Up 092618
Warm-up
3 Rounds
15 Air Squats
10 Ring Rows
5 Burpess
Metcon
Metcon (AMRAP - Reps)
2 Minutes ME Cal Bike
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
15 Pull Ups
10 HR Push Ups
5 Plate Burpees

Baby Genius 092518

September 25, 2018
Baby Genius 092518
Warm-up
Pedal 2-3 Minutes
Then,
3 Rounds
10 Empty Bar Back Squat
10 Light KB Swing
20 DU/SU
Weightlifting
Back Squat (8 EMOM 3 reps @ 70%)
Metcon
Metcon (Time)
5 Rounds
45 DU
30 Sit Ups
15 KB Swings (53/35)

Boss Baby 092418

September 24, 2018
Boss Baby 092418
Warm-up
3 Rounds
20 Jumping Jacks
15 RDL
10 Empty Bar Hang Snatch
5 Broad Jumps
Weightlifting
Power Snatch (10 EMOM 1 rep (add weight each Round))
Metcon
Metcon (Time)
3 Rounds
10 Power Snatch (135/95)
15 Box Jump Over

092218 – Check Yes Or No

September 22, 2018
092218 - Check Yes Or No
Metcon
Metcon (Time)
12 Rounds
4 Pull Ups
3 HSPU
2 Ring Dips
Rx+ - Strict for all 3 moves

092118 – Sweat It Out

September 21, 2018
092118 - Sweat It Out
Warm-up
Down And Back Relay
High Knees
Butt Kicks
Bear Crawl
Burpee Broad Jump
Metcon
Metcon (AMRAP - Reps)
5 Rounds
AMRAP 1 - Target Burpees
Rest 1
AMRAP 1 - Bike Cals
Rest 1
AMRAP 1 - Double Unders
Rest 1
*score is total reps

092018 – Scorch

September 20, 2018
092018 - Scorch
Warm-up
3 Sets
150 Meter Row
8 Light Russian Swings
8 Barbell OH Lunges
1 Wall Walk
Weightlifting
Push Press (8 EMOM 2 reps @ 80%)
Metcon
Metcon (Time)
500M Row Buy In
Then 2 Rounds
30 Russian KB Swings (70/50)
20 OH Lunges (95/65)
10 HSPU
*15 minute cap

091918 – This May Tickle Part 2

September 19, 2018
091918 - This May Tickle Part 2
Warm-up
Run 400M
3 Sets
5 Ring Rows
5 Hanging Knee Raises
Metcon
Metcon (AMRAP - Reps)
Death By Strict Pull Ups
*Increase by 2 each Minute
Metcon
Metcon (AMRAP - Reps)
6 x 2:00 Work / 2:00 Rest
200M Run
Max TTB In Remaining Time
*score is total toes to bar

091818 – Mucho Macho

September 18, 2018
091818 - Mucho Macho
Warm-up
Bike 12 Calories
2 Sets
5 Barbell Hang Cleans
5 Barbell Front Squats
5 Barbell Presses
Weightlifting
Front Squat (8 EMOM 1 reps @ 90%)
Metcon
Metcon (Time)
10 Rounds For Time
3 Power Cleans (165/115)
3 Front Squats (165/115)
3 STO (165/115)
Cash Out: 30 Deadlifts
*20 minute cap

091718 – Fresh Start

September 17, 2018
091718 - Fresh Start
Warm-up
3 Sets
5 Push Ups
10 Light DB Snatch
15 Single Unders
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
8 Ring Dips
16 DB Snatch (50/35)
32 Double Unders
Metcon
Metcon (AMRAP - Reps)
8 AMRAP
200m Farmers Carry (53/35)