NOVEMBER 2018
1 NOVEMBER 2018
ACCESSORY - Sumo Dedlift
3 x 8 Rep
WOD - Lucky 13
13 Min AMRPA
13 Pullups
13 Wall Balls
13 HSPU
Scaling Options Available
2 NOVEMBER 2018
AM - CHRISTINE
3 Rounds For Time
500m Row/400m Run
12 Dedlifts @90/70k
21 Box Jumps @24/20"
PM - NIGHT OF THE LIVING DEDLIFT
Scaling Options Available
3 NOVEMBER 2018
WOD - ZOMBIE -v- LIVING Partner WOD
4 Rounds for Time
10 Front Squat @70/50k
31 Double Unders
20 Wall Balls @8/6k
Rest 3 Minutes Then
4 Rounds for Time
10 Squat Clean Thrusters @60/40k
13 Burpees
14 Box Jump Overs
RULES - Living Start 2 Minutes Before Zombie Partner if Zombies Catch Their Partner Living (beat or tie score) Living Partner Must do 25 Burpees. WOD 2 Partners Swap - Zombie Becomes Living and Living Become Zombies)
Scaling Options Available
5 NOVEMBER 2018
STRENGTH - Squat Clean
1 Set Ea x 3 Rep @70, 80, 90%
WOD - 21-15-9 For Time
Double Unders/Tries
Alternating DB Manmakers @20/15k
Pistols (ea)
Scaling Options Available
6 NOVEMBER 2018
ACCESSORY - DB 1 Arm Row
6 Sets 30 Seconds on 30 Seconds Off
WOD - 3 Rounds for Time
18 Ring Dips
200m DB Farmer Carry @2 x 15/10k +
9 Overhead Squat @55/40k
Scaling Options Available
7 NOVEMBER 2018
ACCESSORY - Weighted Glute Bridge
3 x 12 Reps
STRENGTH WOD - 10 Min EMOM
1 Power Clean @65/45k
1 Hang Clean
1 Push Jerk
Then 3 Rounds for Time
30 Russian KB Swings @24/16k
20 American KB Swings
10 Hand Stand Pushups
Scaling Options Available
8 NOVEMBER 2018
WOD - ZACHARY TELLIER for Time
10 Burpees
10 Burpees + 25 Pushups
10 Burppes + 25 Pushups +50 Lunges
10 Burppes + 25 Pushups +50 Lunges + 100 BF Situps
10 Burppes + 25 Pushups +50 Lunges + 100 BF Situps + 150 Air Squats
AFTER BURNER - 5 Sets (not for time)
20 VUps
15 Tuck Crunch
20 Second Hollow Hold
20 Second Supaman Hold
Scaling Options Available
9 NOVEMBER 2018
STRENGTH - Squat Snatch
1 Set ea x 3 Reps At 70, 80, 90%
WOD - For Time
18 Wall Balls @8/6k
9 Hang Snatch @55/35k
9 Power Snatch
18 Box Jumps @24/20"
18 Wall Balls
7 Hang Snatch
7 Power Snatch
18 Box Jumps
18 Wall Balls
5 Hang Snatch
5 Power Snatch
18 Box Jumps
18 Wall Balls
3 Hang Snatch
3 Power Snatch
18 Box Jumps
Scaling Options Available
3 NOVEMBER 2018
WOD - Obstacle Course for Time
Teams of 3
Carry Slam Ball 25m to Tyres, Carry Slam Ball into & out of Tyres 3 Times Each, Roll Slam Ball 25m Back to Start
Then
Hand Stand Walk 25m (If Working Partner Falls, Another Partner Starts From That Point, If Partner Not HS Walking Another Partner Must Hold Thier Feet Up Like a Wheel Barrow Walk), Each Team Member Must Do 6 Hand Stand Shoulder Taps Each
Then
Carry One Team Member 400m (Team Member Can be Swapped Out)
Then
All Team Members Must Run 400m, Pick Up a Tyre & Roll It 400m
Then
Monkey Bar Climb Around Entire Rig 2x (When One Team Member Fall Off Another Must Start From That Point)
Then
Each Team Member Must Crawl Under 25m of BarBells
Then
Each Team Member Must Bear Crawl Over 25m of Hex Dumbells
Scaling Options Available
12 NOVEMBER 2018
STRENGTH - Clean
1 Set x 5 Rep @75%. 1 Set x 3 Rep @85%, 1 Set x 1 Rep @95%
WOD - REMEMBERANCE WOD - 18 Min AMRAP
11 Hang Snatch @35/25k
11 Burpees
11 Thrusters
11 Pullups
At 11 Min 1 Min Rest in Silence
Scaling Options Available
13 NOVEMBER 2018
ACCESSORY - Pendalay Row
3 x 8 Rep
WOD - 4 Rounds for Time
8 Push Press @65/45k
16 Pistols
100m Sprint
Scaling Options Available
14 NOVEMBER 2018
STRENGTH - Snatch Complex
1 Snatch, 1 Snatch Balance, 1 OH Squat x 3 Rep x 5 Sets
WOD - For Time
7 Muscle Ups
7 Chest to Bar Pullups
7 Pullups
21 Thrusters @60/40k
5 Muscle Ups
5 Chest to Bar pullups
5 Pullups
15 Thrusters
3 Muscle Ups
3 Chest to Bar Pullups
3 Pullups
9 Thrusters
Scaling Options Available
15 NOVEMBER 2018
WOD - For Time
400/300/200/100m Run
100m Jog Between Sets
Then
6 x 200m Runs
100m Jog Between Sets
Then
1k Run
10 Seconds of Wall Balls for Each Minute the 1k Run Takes
AFTER BURNER - 8 Min EMOM
10 Hollow Rocks
10 Toes to Bar
10 Second Plank
Scaling Options Available
16 NOVEMBER 2018
STRENGTH - Snatch
1 Set x 5 Rep @75%. 1 Set x 3 Rep @85%, 1 Set x 1 Rep @95%
WOD - 7 Min EMOM
1 Snatch @60/45k
2 OH Squats
Then Straight Into 12 Min AMRAP
100m Run
9 OH Squats
1 Rope Climb/3 Strict Towel Pulls
Scaling Options Available
17 NOVEMBER 2018
WOD - HAPPY BIRTHDAY JIM
BUY IN - Nanny Goat Hill Run
60 Thrusters @40/30k
But EMOM 5 Burpees
BUY Out - Nanny Goat Hill Run
Scaling Options Available
19 NOVEMBER 2018
STRENGTH - Squat Clean
1 Set x 5 Rep @75%. 1 Set x 3 Rep @85%, 1 Set x 1 Rep @95%
WOD - For Reps & Time
5 Push Press @45/30k
7 Bar Facing Burpees
9 Air Squats
Then 3 Rounds of
5 Push Press
7 Bar Facing Burpees
9 Air Squats
Scaling Options Available
20 NOVEMBER 2018
ACCESSORY - DB Flye
5 x 30 Seconds Work/Rest
WOD - For Rounds
4 Min EMOM
8 Clean & Jerk @45/30k
Rest 1 Minute then 4 Min EMOM
8 Walking Lunges @45/30k
Rest 1 Minute then 4 Min EMOM
8 Hand Stand Pushups
Scaling Options Available
21 NOVEMBER 2018
STRENGTH - Jerk Complex
1 Behind the Neck Jerk, 1 Pause Jerk, 1 Jerk x 3 Rep x 5 Sets
WOD - 18 Min AMRAP
35 Double Unders
10 Toes to Bar
10 Power Clean @70/50k
Scaling Options Available
22 NOVEMBER 2018
WOD - SEVERIN For Time
50 Strict Pullups
100 Hand Release Pushups
5k Run
AFTER BURNER - 3 Rounds
20 Second Hand Stand Hold
20 Second Plank
20 Second Ea Side Plank
Scaling Options Available
23 NOVEMBER 2018
STRENGTH - Squat Snatch
1 Set x 5 Rep @75%. 1 Set x 3 Rep @85%, 1 Set x 1 Rep @95%
WOD - For Max Reps (15 Min CAP)
25 Double Unders
100m Sprint
50 Double Unders
100m Sprint
75 Double Unders
100m Sprint
Max American KB Swings @24/16k
Scaling Options Available
24 NOVEMBER 2018
WOD - 21-15-9 COMPLEX
8 Dedlifts @70/50k
7 Cleans
6 Snatch
8 Pullups
7 Chest to Bar Pullups
6 Muscle Ups
6 Dedlifts @70/50k
5 Cleans
4 Snatch
6 Pullups
5 Chest to Bar Pullups
4 Muscle Ups
4 Dedlifts @70/50k
3 Cleans
2 Snatch
4 Pullups
3 Chest to Bar Pullups
2 Muscle Ups
Scaling Options Available
26 NOVEMBER 2018
STRENGTH - Squat Clean
1 Set Each @60, 70, 80%
WOD - 21-15-9 For Time
Dedlifts @70/50k
Box Jumps @24/20"
Scaling Options Available
27 NOVEMBER 2018
ACCESSORY - Lat Activation Drills
Prone Laying Hand Rotations
Straight Arm Banded Pullbacks
WOD - For Time
BUY IN - 18 Overhead Squats @50/35k
Then 21-15-9
Push Press
Floor Ring Rows
Scaling Options Available
28 NOVEMBER 2018
STRENGTH - 5 Sets (Build to Hvy)
2 Snatch High Pull
2 Squat Snatch
WOD - 8 Rounds for Time
8 Ea Alternating DB Snatch @20/15k
8 Ea DB Lunges (DB on Shoulder)
8 Ea Renegade Row with Pushup
Scaling Options Available
29 NOVEMBER 2018
WOD - 10 Rounds for Time
20 Double Unders
15 BF Situps
AFTER BURNER - 5 Min EMOM
15 Second Hand Stand Hold
15 Second Plank
10 Second Hollow Hold
Scaling Options Available
30 NOVEMBER 2018
STRENGTH - Squat Snatch
1 Set Each @60, 70, 80%
WOD - 8 Min AMRAP
2 Thrusters @65/45k
2 Strict Pullups
20 Box Jumps @24/20"
20 Butterfly Situps
Rest 1 Minute Then
8 Min AMRAP
20 Wall Balls @8/6k
20 Pullups
2 Box Jumps @30/24"
2 V-Ups
Scaling Options Available
1 DECEMBER 2018
WOD - EMOM For ALAP
3 Power Cleans @75/55k
3 Front Squats
3 Jerks
* When Fail, Remove Jerks and Continue
Scaling Options Available
