WOD Wednesday 10/22/14


Announcements

Halloween WOD….6pm Friday NIGHT the 24th!!
Iron Curtain Comp & After Party!!!

Main – WOD

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“Lambada” (Time)

15 Power Snatches (95/65)

100 Double-Unders

12 Power Snatches (115/80)

100 Double-Unders

9 Power Snatches (135/95)

100 Double-Unders

6 Power Snatches (155/105)

WOD Tuesday 10/20/14

Announcements

Halloween WOD….6pm Friday NIGHT the 24th!!
Iron Curtain Comp & After Party!!!

Main – WOD

View Public Whiteboard

Lurong WOD 7 (AMRAP – Rounds and Reps)

7 Minute AMRAP

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)

8 American KB Swings/Russian KB Swings

12 Sumo Deadlift High Pulls/Sumo Deadlifts

Note

Movement Details – Men

Complete as many reps as possible in the following rep and movement sequence.

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 70 lb KB

12 Sumo Deadlift High Pulls with 70 lb KB

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift with 53 lb KB (No High Pull)

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

Note

Movement Details – Women

Complete as many reps as possible in the following rep and movement sequence.

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift High Pulls with 53 lb KB

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 18 lb KB

12 Sumo Deadlift with 18 lb KB (No High Pull)

Iron Curtain WOD 1 (AMRAP – Reps)

750m Row

500m Run

25 Burpees

Max KB Swings 35/53

in 7mins

WOD Monday 10/20/14


Announcements

Halloween WOD….6pm Friday NIGHT the 24th!!
Iron Curtain Comp & After Party!!!

Main – WOD

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Front Squat (6×6)

Metcon (AMRAP – Reps)

“It Takes Two”

In Teams of 2, 2 rounds:

2:00 Air Squats

2:00 Deadlifts (185/135)

2:00 Hand Release Pushups

2:00 Toes to Bar

One athlete holds a Static Hold while other accumulates reps.

WOD Saturday 10/18/14

Announcements

Halloween WOD….6pm Friday NIGHT the 24th!!
Iron Curtain Comp & After Party!!!

Main – WOD

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Hang Clean (1RM Hang Squat Clean)

Hang Clean (1RM Hang Squat Clean)

Hang Clean (1RM Hang Squat Clean)

Iron Curtain V (Event 3) (AMRAP – Rounds and Reps)

10 Min AMRAP

50 Double Unders

40 Dead Lifts

30 Hang Power Clean

20 Thrusters

10 Snatch

105/63

WOD Friday 10/17/14

Announcements

Halloween WOD….6pm Friday NIGHT the 24th!!
Iron Curtain Comp & After Party!!!

Main – WOD

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Front Squat (10×3 across)

Metcon (Time)

3 RFT:

500m Row

30 Box Jumps, 24/20

20 Push Press, 115/80

Iron Curtain WOD 1


Announcements

Halloween WOD….6pm Friday NIGHT the 24th!!
Iron Curtain Comp & After Party!!!

Main – WOD

View Public Whiteboard

Iron Curtain WOD 1 (AMRAP – Reps)

In 7 Min:

750m Row

500m Run

25 Burpees

Max KB Swings 35/53

Cash Out

Banded Good mornings

Abs

Lurong WOD 6

Announcements

Halloween WOD….6pm Friday NIGHT the 24th!!
Iron Curtain Comp & After Party!!!

Main – WOD

View Public Whiteboard

Lurong WOD 6 (AMRAP – Reps)

“THE X WOD”

8 Minute AMRAP

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements:

Snatches

Toes-to-Bar/Knees-to-90/Abmat Sit Ups

AMRAP – Rounds and Reps

Note

Movement Details – Men

Level III (3)

15 Snatches at 95 lbs

15 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

9 Snatches at 95 lbs

9 Toes to Bar

6 Snatches at 95 lbs

6 Toes to Bar

3 Snatches at 95 lbs

3 Toes to Bar

6 Snatches at 95 lbs

6 Toes to Bar

9 Snatches at 95 lbs

9 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

15 Snatches at 95 lbs

15 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

…and so on

Level II (2)

15 Snatches at 75 lbs

15 Knees to 90

12 Snatches at 75 lbs

12 Knees to 90

9 Snatches at 75 lbs

9 Knees to 90

6 Snatches at 75 lbs

6 Knees to 90

3 Snatches at 75 lbs

3 Knees to 90

6 Snatches at 75 lbs

6 Knees to 90

9 Snatches at 75 lbs

9 Knees to 90

12 Snatches at 75 lbs

12 Knees to 90

15 Snatches at 75 lbs

15 Knees to 90

12 Snatches at 75 lbs

12 Knees to 90

…and so on

Level I (1)

15 Snatches at 45 lbs

15 Abmat Sit Ups

12 Snatches at 45 lbs

12 Abmat Sit Ups

9 Snatches at 45 lbs

9 Abmat Sit Ups

6 Snatches at 45 lbs

6 Abmat Sit Ups

3 Snatches at 45 lbs

3 Abmat Sit Ups

6 Snatches at 45 lbs

6 Abmat Sit Ups

9 Snatches at 45 lbs

9 Abmat Sit Ups

12 Snatches at 45 lbs

12 Abmat Sit Ups

15 Snatches at 45 lbs

15 Abmat Sit Ups

12 Snatches at 45 lbs

12 Abmat Sit Ups

…and so on

Note

Movement Details – Women

Level III (3)

15 Snatches at 65 lbs

15 Toes to Bar

12 Snatches at 65 lbs

12 Toes to Bar

9 Snatches at 65 lbs

9 Toes to Bar

6 Snatches at 65 lbs

6 Toes to Bar

3 Snatches at 65 lbs

3 Toes to Bar

6 Snatches at 65 lbs

6 Toes to Bar

9 Snatches at 65 lbs

9 Toes to Bar

12 Snatches at 65 lbs

12 Toes to Bar

15 Snatches at 65 lbs

15 Toes to Bar

12 Snatches at 65 lbs

12 Toes to Bar

…and so on

Level II (2)

15 Snatches at 55 lbs

15 Knees to 90

12 Snatches at 55 lbs

12 Knees to 90

9 Snatches at 55 lbs

9 Knees to 90

6 Snatches at 55 lbs

6 Knees to 90

3 Snatches at 55 lbs

3 Knees to 90

6 Snatches at 55 lbs

6 Knees to 90

9 Snatches at 55 lbs

9 Knees to 90

12 Snatches at 55 lbs

12 Knees to 90

15 Snatches at 55 lbs

15 Knees to 90

12 Snatches at 55 lbs

12 Knees to 90

Level I (1)

15 Snatches at 35 lbs

15 Abmat Sit Ups

12 Snatches at 35 lbs

12 Abmat Sit Ups

9 Snatches at 35 lbs

9 Abmat Sit Ups

6 Snatches at 35 lbs

6 Abmat Sit Ups

3 Snatches at 35 lbs

3 Abmat Sit Ups

6 Snatches at 35 lbs

6 Abmat Sit Ups

9 Snatches at 35 lbs

9 Abmat Sit Ups

12 Snatches at 35 lbs

12 Abmat Sit Ups

15 Snatches at 35 lbs

15 Abmat Sit Ups

12 Snatches at 35 lbs

12 Abmat Sit Ups

……and so on

WOD Tuesday 10/14/14

Announcements

Halloween WOD….6pm Friday NIGHT the 24th!!
Iron Curtain Comp & After Party!!!

Main – WOD

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Skill Work

CrossOver Symmetry

Practice Handstands and Walking for 10-15 minutes

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Mobility

Monday 10/13/14

Announcements

Halloween WOD….6pm Friday NIGHT the 24th!!
Iron Curtain Comp & After Party!!!

Main – WOD

View Public Whiteboard

Back Squat (6×6, across)

Metcon (Time)

30-20-10-5 of:

C2B Pull ups

Thrusters, 95/65

WOD Saturday 10/11/14

Announcements

Halloween WOD….6pm Friday NIGHT the 24th!!
Iron Curtain Comp & After Party!!!

Main – WOD

View Public Whiteboard

“Big Mama” (Time)

Athlete’s Choice:

25 / 50 / 100 rounds

1 Strict Handstand Pushup

2 Squat Cleans (135/95)

3 Burpees