11-1-17

10-31-17

“HEADLESS HORSEMAN”

8 min amrap
150m ski
2 down and back run with medball buy in
Then amrap in remaining time…
12 russian twists (20/14)
12 mb goblet squat (20/14)

*rest 90 seconds

8 min amrap
150m ski
2 down and back run with medball buy in
Then amrap in remaining time…
11 mb v-up
11 mb clean

*rest 90 seconds

8 min amrap
150m ski
2 down and back run with medball buy in
Then amrap in remaining time…
10 mb situp
10 wallball

post wod
2 min couch stretch per leg
2 min pigeon each leg
2 min straddle
4 min squat hold

10-30-17

skill/strength
4 rounds
1 min max meter row
2 min rest between efforts

wod
5 rounds for time
9 hang power snatch (95/65)
12 toes to bar
15 deadlift (95/65)

cash out
5 rounds not for time
sled push down and back (heavy/ should not be a sprint)
40 second handstand hold

10-28-17

partner wod

1k row (split evenly)
1k ski (split evenly)

@ 9 minutes

15 min amrap
50 overhead squats (95/65)
50 pullups (partner holds barbell in front rack)
30 clean and jerk (95/65)
30 toes to bar (partner holds barbell in front rack)

@24 min

1k row (split evenly)
1k ski (split evenly)

10-27-17

skill/strength
review rowing technique
spend time developing good habits

wod

500m row
300m ski
100 double unders (scale- 150 single skips)
500m row
300m ski
80 double unders (scale- 130 single skips)
500m row
300m ski
60 double unders (scale 110 single skips)

10-26-17

skill/strength
alternating for 15 rounds (45:15)
45 sec handstand hold
45 sec kettle bell swing (53/35)
45 sec hollow body hold

wod
5 min amrap
10 push press (95/65)
10 box hops (30″/24″)
*rest 1 min

5 min amrap
8 push press (95/65
8 box hops (30″/24″)
*rest 1 min

5 min amrap
6 push press (95/65)
6 box hops (30″24″)

10-25-17

skill/strength
every 30 seconds for 12 min
1 power clean and jerk (75%-85%)

wod
4 rounds for time
20 alternating dumbell snatch (55/40)
10 burpee toe to bar (scale- burpee knee to elbow)

cash out
1k ski at specific stroke rates
0-250m (stroke rate 35)
250-500m (stroke rate 38)
500-750m (stroke rate 41)
750-1000m (stroke rate 44)

10-24-17

skill/strength
every min for 15
min 1-10: 2 snatch (quick singles *not touch and go)
min 11-15: 1 snatch

wod
6 rounds for time
20 pistols (scale- progressions 1,2 or 3)
15 pushups (scale- box pushup)
10 pullups (scale- banded, ring row)
*time cap 16 min

cash out
4×12 dumbell bent over row
4×12 seated dumbell press

10-21-17

partner wod
100 deadlifts (225/155)
100 wallballs
100 calorie row
100 burpees (partner must hold top of deadlift)
*20 min cap

@25 min

10 min amrap (20-40-60-80… ascending until the cap)

20 synchronized plate ground to overhead (45/25)
20 synchronized air squats

40 synchronized plate ground to overhead (45/25)
40 synchronized air squats

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