Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Review the movements

WOD: Blake

4 Rounds For Time

100 ft Overhead Walking Lunges (45/35 lb plate)

30 Box Jumps (24/20 in)

20 Wall Balls Shots (20/14 lb, 10/9 ft)

10 Handstand Push-Ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

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Female RX: 25# Plate

Masters RX: (25/15); step ups; (14/10); seated dumbbell presses (20/15)

Stimulus/Focus: Benchmark time! Have fun!

Cool Down: Tell a veteran thank you!

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Power Clean

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP.

Strength Metcon: 10 Rounds for Reps

30 Seconds Max Effort Power Cleans (85%)

30 Seconds Rest

Stimulus/Focus: Just keep pulling. Focus on efficient singles with perfect set up. You will have one total rep count.

WOD: 6 RFT (12 Minute Cap)

30 Double Unders

15 Slam Balls (30/20)(20/15)

Stimulus/Focus: Aim to do all work unbroken, with minimal rest in between.

Cool Down: 3 Rounds

20 Russian Twists with Slam Ball

10 Lunges with Slam Ball Overhead

Warm up Coach’s Choice

Strength/Skill: Rope Climb

Spend 10 Minutes Working the Skill

WOD: 30 Minute AMRAP

500/450m Row

1 Rope Climb

1000/900m Bike Erg

1 Rope Climb

400 Meter Run

1 Rope Climb

25/20 Calorie Assault Bike

1 Rope Climb

Stimulus/Focus: Just go! Each cardio counts as 1 rep, as does each rope climb.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 2 x 2 x 1

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: Out and Back For Time (15 Minute Time Cap)

25 Wall Balls (20/14)(14/10)

50 Box Jumps (24/20)(Masters may step up)

75 Kettlebell Swings (1.5/1)(1/25#)

50 Box Jumps (24/20)(Masters may step up)

25 Wall Balls (20/14)(14/10)

RX+: (30/20)(20/14); 30/24; (2/1.5)(1.5/1)

Stimulus/Focus: Don’t get lost on the way back in! Keep sets manageable to avoid failure. Find a steady pace.

Cool Down: 50 Partner Ab Mat Wall Ball Passes

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

6 x 3

Stimulus/Focus: Work on the rebound. Use 80% for all sets.

WOD: 15 Minute AMRAP

200m Run

4 Wall Walks

8 Chest to Bar Ups

Stimulus/Focus: This will be very taxing on the shoulders. Find a steady pace and do not push to failure. Aim for 3-4 rounds.

Cool Down: Tabata Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Back Squat

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start at 60% of your 1 RM and get AHAP. Lift on a 2-minute clock.

WOD: Four Rounds (3 Minutes Work/2 Minutes Rest)

3-Minute AMRAP

7 Bar-Facing Burpees

7 Back Squats (135/95)(95/65)

Stimulus/Focus: Aim for three rounds of work each three-minute AMRAP. All work should be completed unbroken.

Cool Down: 3 Rounds

5 Barbell Rollouts

10 Ring Rows

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (12 Minute Time Cap)

21-18-15-12-9-6-3

Handstand Push Ups

Goblet Squats (1.5/1)(1/25#)

Stimulus/Focus: Strive to complete large sets of work. Choose a challenging handstand push up scale.

Cool Down: 3 Rounds

20 GHD Sit Ups

20 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: Halloween Team WOD

Run 400 meters as a group of 4

Pair 1: Zombies

“Walk Like the Dead” (30 Wall Walks)

“Grave Busters” (60 Burpees)

“Brain Toss” (60 Wall Balls) (20/14)

“Bloody Bars” (60 Pull Ups)

Pair 2: Defenders

“Haul off the Dead” (200 Meter Partner Carry)

“Fire Breathers” (200 Double Unders)

“Jump High or Die” (100 Box Jumps) (24/20)

“Skull Crushers” (100 Slam Balls) (30/20)

*Switch WODs when both pairs are finished.

Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.

In teams of 4, pair off into 2 sets of partners.

Each pair will perform both runs and both parts of the WOD.

Score is the time to complete all work.

Only one person in each pair can work at a time.

Pairs cannot move to the second part until the other pair is finished with their first part.

Stimulus/Focus: Have fun with friends! Happy Halloween!

Cool Down: Team Choice