Happy Halloween!!!!!

Team WOD: “World War Z”
Create teams of 2. One of the teams does the Zombie WOD, the other does the Defender WOD, then they switch. At the conclusion, all teams should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.
Zombies:
• “Walk Like the Dead”: 30 wall walks
• “Grave Bursters” : 60 burpees
• “Brain Toss” : 30 Wall Ball (20/14 lbs)
• “Blood on the Bar” : 30 Pull ups
Defenders:
• “Haul Off the Dead” : 200 M Partner Carry (Switch off)
• “Suppressing Fire” : 100 Double Unders
• “Jump High or Die” : 50 Box Jumps (24/20″)
• “Skull Crushers” : 50 Deadlifts (185/135 lbs)


Thursday October 30th

All Levels

A. Push Up Variation
Russian Push Up
5×7
Spider Push Up
5×5

B. 3 rounds for time:
400m run
30 Squats
20 Push press 95/65

Advanced

A. Push Up variation
Clapping Push Up
5×10
Decline Ring Push Up
5×7

B. 4 rounds for time:
400m run
30 Squats
20 Push press 115/75


Wednesday October 29th

All Levels

A. Introducing the “Mighty Wallball Shots”
10.20 UB Wallballs Shots

B. 12min Amrap
20 Double Unders/10 Triple Unders
15 Kb Swings 24/16
20 Jumping lunges

Beginners

A. Introducing the “Mighty Wallball Shots”
10.10 UB Wallballs Shots

B. 12min Amrap
60 Singles
15 Russian Swings 16/12
20 Alternating Lunges


Tuesday October 28th

All Levels
A. 3 sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps
Rest 2 minutes
B. 3 rounds for time of
20 Box Jumps 24/20
15 Burpees

Beginner.
All Levels
A. 3 sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Pull-ups x 2-3 reps @21×1
Rest 2 minutes
B. 3 rounds for time of
20 Step ups 24/20
15 Burpees

IMG_6896.JPG


Monday October 27th

All levels

A. Push Jerk
5×3

B. For time
9-7-5
Front Squats 205/135
Chest 2 bar pull ups

Beginners

A. Same

B. For time
9-7-5
Front squats
Pull ups

IMG_6870.JPG


Saturday October 26th

Primal Bear Complex – Team
20min Amrap
–Full Bear Complex–
(If you drop weight during round – start over)

1 Power Clean 95/65
1 each Front Alt Lunge
1 Push Press
1 Back Squat
1 Push Press

Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements)…….One partner rests, one partner does the Bear Complex, switch each round.
Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.


Don’t forget this Sunday is THE potluck at Bill Druc’s house!! 5-9pm. Bring everything and anything just NO pork please! See you all there! Let’s enjoy some grub together!

IMG_6905.JPG


Friday October 24th

Lets discuss  something important real quick!

As the leaves fall and as the moister seems to stack more this year.  We, you and us, as a gym need to be very conscious about the amount of mud, dirt and rock that seems to accumulate on our beautiful floors.  These floors we spend a lot of time sweating on, kissing (me) from burpees and so on.  So in light of this, as you come in from the wet outdoors make sure you are changing your shoes out before stepping onto the black floor mats.  Not one of us enjoys eating dirt… well except..never mind.  😉 

Please be courteous of others.  Thank you for reading!

Say NO!!! TO dirty shoes!!

Say NO!!! TO dirty shoes!!

 

Everyday wished it was Friday!

10 Rounds for time:

10 Dead lifts 135/95
10 Push Ups


Thursday October 23rd

All Levels

Hip and shoulder mobility

A. Tabata
Sit ups
Squats

B. 10min Amrap
10 Burpee box jumps 24/20
10 Hang Power snatches 75/55

Advanced

Hip and shoulder mobility

A. Tabata
Ballistic Sit ups
Wall Balls

B. 10min Amrap
10 Burpee box jumps 24/20
10 Squat snatches 75/55

IMG_6893-0.JPG


Wednesday October 22nd

All Levels

A. Skill
Kipping Pull up

B. 6 rounds for time
5 Kipping Pull ups
10 Ring Push ups
15 KB swings 24/16
20 Double Unders

Beginners

A. Skill
The kip

B. 6 rounds for time
8 Kip swings
8 Push ups
12 Russian Swings
60 Singles/20 doubles

IMG_6888.JPG


Tuesday October 21st

All Levels

A. Split Jerk
5×3

B. 3 Rounds:
10 Ground to Overhead 135/95
15 Box Jumps 24/20
20 Knees to elbow

Beginners

A. Push Jerk
5×3

B. 3 Rounds:
5 Ground to Overhead 85/55
15 Box Jumps 18/12
20 Abmat Situps

IMG_6868.JPG

Mr. Brad Furry hiking the beautiful Mt. Sinai in Egypt!! So beautiful to experience!



Mobility WOD