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Saturday 20OCT18

10/19/2018

PARTNER WOD
25 min AMRAP

50 alternating box jumps/step ups (partner A does one, partner B does one, a, b, etc)
40 synchronized air squats
30 alternating situps (total)
20 alternating pushups (total)
4 hallway down & back KB farmer's carries (total) (each partner does 2 down & backs)

Friday 19OCT18

10/18/2018

S/T- 12 min cap
A. Superset 3 rounds:
6-8 BTN press (building)
:60 rest
6 "Trap-3" raises/side
:30 rest

WOD
10 mins of "Chelsea"
Rx: 10 min EMOM
5 pullups, 10 pushups, 15 squats
Sc: 10 min EMOM
3 pullups/jumping pullups, 6 (knee) pushups, 9 squats

*2 min rest*

12 min alternating EMOM
Min 1: 6 HSPU (sc: 3 wall-walks or 6 mountain climber pushups)
Min 2: 20 ball slams (20/14) (sc: 14 ball slams)
etc.

Thursday 18OCT18

10/17/2018

S/T- 27 min cap
A. Back squats
1x10 @ 60%
1x8 @ 70%
1x8 @ 75%
1x8 @ 80% (or 1x fatigue @ 80%)

B. Front squats
1x5 @ 60%
1x5 @ 65%
1x 5 @ 70%
(optional 1x5 @ 70%)

WOD
21-15-9 - 9 min cap
"Burping Sumo"

Sumo DLHP (95/65)
Burpees

Wednesday 17OCT18

10/16/2018

S/T
A. 7 mins to accumulate as many strict chin-ups as possible (sc: 1 band or box)
*rest 3 mins*
B. 7 mins to accumulate as many strict ring dips/ring dip negatives as possible (scale: inclined diamond pushups)

WOD
3 rounds:

2 mins rowing/AB for cals
1 min rest
2 min T2B
1 min rest

(score: total reps +cals)

Tuesday 16OCT18

10/15/2018

S/T
A. 5 rounds:
:20 hollow body hold
:20 superman hold
:20 rest

B. Accumulate 25 strict hanging leg raises above 90 deg (scale to strict knee raises if can't reach 90)

WOD
"Wittman"
7 RFT- 25 min cap

15 USA KBs (24/16kg)
15 power cleans (95/65)
15 box jumps (24/20)

Monday 15OCT18

10/13/2018

S/T - 25 min cap
A. Back squats
1x10 @ 60%
1x8 @ 65%
1x6 @ 70%
1x6 @ 75%

B. Front squats
1x5 @ 60%
1x5 @ 70%
1x5 @ 75%
(optional 1x5 @ 75%)

WOD
7 min ascending ladder AMRAP

1 DB snatch/side (50/35) (FB: 60/40)
1 double-pushup burpee
1 butterfly situp
2 DB snatch/side
2 double-pushup burpees
2 butterfly situps
etc.

Saturday 13OCT18

10/12/2018

PARTNER WORKOUT

30 clean & jerks (135/95) (sc: DB clean & jerks)
.5mi treadmill run
10 rope climbs
20 clean & jerks
.35mi treadmill run
8 rope climbs
10 clean & jerks
.2mi treadmill run
6 rope climbs
then:
50 partner alternating wall balls (total) (20/14)

* Split the work (clean & jerks and rope climbs) with your partner
** Both partners run every distance (at the same time)
** Scale 1 rope climb = 2 supine rope climbs

Friday 12OCT18

10/11/2018

S/T
A. 12 mins of handstand practice/technique
-pike holds
-kickup-to-wall
-chest-to-wall/freestanding practice
-HSPU technique

WOD
"The Kraken Chipper" (retest from 6/22/18 and 4/12/18)
(25 min cap)

100 DUs (sc: 200 Single-Unders)
90 RKBs (24/16kg)
80 Step-Ups
70 Mtn. Climbers
60 Sit-Ups
50 Wall Balls (20/14)
40 Burpees
30 T2B
20 Pistols
10 HSPU

Thursday 11OCT18

10/10/2018

S/T- 27 min cap
A. Back squats
1x 10 @ 60%
1x 8 @ 70%
1x 8 @ 75%

B. Front squats
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
(optional 1x5 @ 70% if time is remaining)

WOD
Partner up, then row 2 x 500m sprints each. resting when the other partner rows. Record both times.

Wednesday 10OCT18

10/9/2018

S/T
A. E2MOM for 16 mins

On the 0:00, 4:00, 8:00, 12:00:
Max strict pullups (make sure chin is definitively over the bar + no "craning the neck". Use a band or box if necessary!)

On the 2:00, 6:00, 10:00, 14:00
Either max dip support hold, max ring dips, or max deep ring dips (limit 6)

WOD
3 RFT- 16 min cap

20 burpees
15 pullups
20 v-ups
15 pushups

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