Monthly ArchivesOctober 2013

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Happy Halloween! Dress Up!!
Scare Bear
5 Rounds:
7 Power Cleans (115/75)
7 Front Squat
7 Split Jerk
7 Back Squats
15 Wall Ball Shots (20/14)
Rest 2 Minutes
Travel WOD:
5 Rounds:
10 DB Hang Cleans
10 DB Squats
10 DB Push Press
200m Run
Rest As Needed

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Boomerang standard

Conditioning:
Run For 3 Minutes: Rest 3 Minutes
Run For 2 Minutes: Rest 2 Minutes
Run For 1 Minute: Rest 1 Minute
Strength: Power Clean + 2 Clean: 7 Min EMOTM
Bodyweight: Do not let go of the bar
Boomerang 
100m Sprint
15 Ring Dips
15 OHS (95/65)
15 Ring Dips: Rest 1 Minute
100m Sprint
12 OHS
12 Ring Dips
12 OHS: Rest 1 Minute
100m Sprint
9 Ring Dips
9 [...]

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You Got To Coordinate standard

2 Person Team WOD
You Got To Coordinate
200m Run: Partner 1
200m Run: Partner 2
30 Curtis P’s (95/65)
50 Pull-Ups
80 Slam Balls (20/10)
200m Run: Partner 2
200m Run: Partner 1
20 Curtis P’s
40 Pull-Ups
60 Slam Balls
200m Run: Team
10 Curtis P’s
30 Pull-Ups
40 Slam Balls
Travel WOD
3 Rounds
400m Run
1-2-3-4-5-6-7-8-9-10
DB Curtis P’s
Push-Ups
Sit-Ups

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Here.We.Go standard

Here.We.Go.
3 Person Team WOD:
90 Wall Balls (30 Each)
Team 200m Run
75 Med Ball Sit-Ups (20/14)(25 Each)
Team 200m Run
60 Double-Burpee Push-Ups (20 Each)
Team 200m Run
45 Ground To OH (135/95) (15 each)
Team 200m Run
Each person must complete their reps before the team can advance to the next movement

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