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Freaky Friday

10/30/2014

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Friday, October 31

Strength - Press (90% of 1RM)

Warmup
5@75%
3@85%
1+@95%

WOD - 10 RFT (3 partners) 

100m row
100m run
10 Burpee

****each partner does all 3 movements per round

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Target Thursday

10/29/2014

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Thursday, October 30

Skill - Tire Flips

WOD - 3RFT

800m run
15 Front squats 135/95
30 GHD sit-ups

L2 - FS 105/65
L1 - FS 75/35

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Loaded Wednesday

10/28/2014

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Wednesday, October 29

Strength - Deadlifts (90% of 1RM)

Warmup
5@75%
3@85%
1+@95%

WOD - 12 min amrap

20 pistols (alt)
30 DU
400m

L2 plate pistols, 15 DU
L1 asst pistols, 30 DU progressions

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Twisted Tuesday

10/27/2014

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Tuesday, October 28

Skill - rope climb

WOD - 4 RFT

Rx
200m run
18 Slams 35/25
15 C2B
12 KB Swing 53/35
9 HSPU (no mat)


L2
200m run
18 Slams 25/20
15 Pull-ups
12 KB Swing 44/26
9 HSPU (1 mat)

L1
200m run
18 Slams 15/10
15 Banded Pull-ups
12 KB Swing 26/13
9 HSPU  (2mats or modified)
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Monster Monday

10/26/2014

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Monday, October 27

Strength - Bench Press (90% of 1RM)

Warmup
5@75%
3@85%
1+@95%

WOD - 15 min EMOM

Rx
Deadlift (155/105)
Hang Power Clean
Front Squat
Push Press

L2 115/75

L1 75/35

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Tag Team Friday

10/23/2014

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Friday, October 24

Strength - Back Squat (90% of 1RM)

Warmup
5@75%
3@85%
1+@95%

WOD - Tag Team Burpees

200 Burpees

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Filthy Thursday

10/22/2014

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Thursday, October 23

WOD - Filthy 50

50 Box Jumps, 24/20
50 Jumping Pull-ups
50 KBS 35/26l#
50 Walking Lunges
50 K2E
50 Push Press, 45/35#
50 GHD Hip Extensions
50 Wall Balls 20/14#
50 Burpees
50 DU



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Tug of War Wednesday

10/21/2014

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Wednesday, October 22

Strength - Press (90% of 1RM)

Warmup
3@70%
3@80%
3+@90%

WOD - 15 min amrap

Rx
3 rope climb
6 S2OH 135/95
9 C2B

L2
1 rope climb
6 S2OH 115/75
9 pull ups

L1
9 rope pulls
6 S2OH 75/35
9 Banded or Jump PU



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Clean Run Tuesday

10/20/2014

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Tuesday, October 21

Skill MB Clean

WOD - 3RFT
50 MB Clean 20/14
800m run

L2 - 16/12
L1 - (25 MBC) 14/10



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Weigh-in Monday

10/19/2014

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Monday, October 20

Strength - Deadlift (90% of 1RM) Week 2

Warmup
3@70%
3@80%
3+@90%

WOD - 21,15,9

Rx
Deaflifts 225/155
Burpees

L2 155/95
L1 115/65

Rest 5 minute

800m run (For Time)



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