HAPPY HALLOWEEN & MAX OUT FRIDAY!!

WARMUP
2 ROUNDS
10 PLANK TO PUSH UP
10 PLANK HOLD ALTERNATE HAND REACH WITH PAUSE
10 PULL UPS
10 SQUAT JUMPS
10 EMPTY BAR FRONT SQUATS
10 BANDED GOOD MORNINGS

MAX-OUT
20 MIN TO FIND 5RM BACKSQUAT

WOD
3 ROUNDS AFAP
100' YOKE CARRY @ +270/+120
100' FARMER CARRY @ +110/+50 ea
5 STONE TO SHOULDER @140/
AXLE BAR GTO LADDER @+90,130,170/+50,65,80
100' SLED PUSH (HI/LOW) @ +270/+155
REST

WARMUP

7 MIN COACH LED DROM

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. 

FITNESS
1)SQUAT 3X5 (ADD 5 LBS.)
2)DEADLIFT 5RM (ADD 5-10 LBS.)
3a)3X10 SEATED KB PRESS
3b)3X10 BENT-OVER KB ROW
3c)3X10 REVERSE KB FLY

PERFORMANCE
1)CLEAN AND JERK 2@80, 2@85, 1@90; REPEAT

2)CLEAN-GRIP DEADLIFT - 4 attempts to find 1rm for the day, 3x3 DS

3a)3x10 SEATED KB PRESS
3b)3x10 BENT-OVER KB ROW
3c)3x10 REVERSE KB FLY

WARMUP
1) 30' HIGH KNEE STRETCH
30' QUAD STRETCH
30' TOE PULLS
30' WALKING LUNGE
10 SCORPION
2A)2X10 BAND PULL-APARTS
2B)2X5 BANDED GLUTE WALK (F/B/R/L)

FITNESS
1)5X3 CLEAN + JERK
2)3X5 PUSH PRESS
3A)3X20 BANDED GOOD MORNINGS
3B)3X10 STRICT TOES TO BAR OR PROGRESSION

PERFORMANCE
1)6x1 SNATCH (1@80, 1@85, 1@90, repeat)
2)5x1 HANG CLEAN + PAUSE DIP JERK @ 75 OF CJ
3A)3X10 GOOD MORNING
3B)3X10 STRICT TOES TO BAR

WOD
FOR TOTAL TIME
6 rounds
:30sec THRUSTERS @ 95/65
Rest exactly 1:00 between rounds
*rounds are :30 all out effort

10.28.14

WARMUP
6:00 RUNNING CLOCK
10X Air Squats
10X Jumping Jacks
10X Push-ups 
10 yrds Side Shuffle
10 yrds Walking High Kick
10 yrds High Knees
10 yrds Skip For Height
10 yrds Backpedal
10X Mountain Climbers
10X SQUAT THRUST

FITNESS
1)3X5 FRONT SQUAT
2)5X1 POWER SNATCH COMPLEX
3)4X5 PRESS; DROP WEIGHT 60% OF FINAL SET AND PERFORM 1XME 

PERFORMANCE
1)4X3 FRONT SQUAT @ 80 OF CJ
2)5X1 SNATCH COMPLEX @ 70; FLOOR/KNEE/POWER POSITION
3)5X5 TEMPO HSPU; 4 SECOND DESCENT; NO KIPPING AT ALL
*Many people are struggling with achieving their first hspu or stringing hspu's together.   A foundation must be formed. This is something that must be realized.  Impatience will get you nowhere; except to doing partial range hspus to 5 mats.  A strong press, strong shoulder girdle, and strong mechanics are the key to performing hspus.  FUCK kipping.  Like the strict pullup, build the strength, then get gymnasty with the kip.   Put in the time and hard work and reap the rewards. 

WOD
10 AMRAP
10 SQUAT SNATCH @ 95/65
10 CTB PULLUPS

WARMUP
3 ROUNDS
20 PLANK TO PUSH UP
10 SCAPULAR DEPRESSION
5 INCH WORMS (HANDS ONLY)
SPIDER CRAWL TO ELBOW DROP 4/4

FITNESS
1)5X3 POWER CLEAN (ADD 2.5 LBS)
2)3X10 BENT OVER ROW

3 ROUNDS
WITH A PARTNER, EACH DOES 3 ROUNDS, DO 1, REST 1 WHILE OTHER WORKS
PULL UPS (UP TO 8 AS STRICT AS YOU CAN)
WHEELBARROW WALK LENGTH OF GYM (STAY TIGHT AND MAKE SURE TO SQUEEZE PARTNER WITH LEGS)

PERFORMANCE
1)3X5 PRESS
2)3X5 PENDLAY ROW

3 ROUNDS
WITH A PARTNER, EACH DOES 3 ROUNDS, DO 1, REST 1 WHILE OTHER WORKS
10 STRICT PULL UPS
WHEELBARROW WALK LENGTH OF GYM AND BACK (STAY TIGHT AND MAKE SURE TO SQUEEZE PARTNER WITH LEGS)

WOD
GRINDY
FOR TIME
10 ROUNDS
3 GROUND TO OVERHEAD @ 135/95
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
*25 MINUTE TIME CAP

WARMUP
3 ROUNDS WITH EMPTY BARBELL
5 SNATCH GRIP DEADLIFT
5 SNATCH PULL
5 POWER SNATCH
5 SNATCH GRIP PUSH PRESS
5 OHS
5 PULL UPS

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 FLOOR PRESS (ADD 2.5)

5-7 ROUNDS
:30 GOBLET SQUAT STATIC HOLD
20 KB STEP UPS
10 KB WALKING LUNGES

PERFORMANCE
1)5x1 MUSCLE SNATCH + 2 OHS; ahap/prog
2)4x3 DEFICIT SN-GR DL @ 100
3a)3x5 STRICT PULL-UP + ME KIPPING PULL-UP
3b)3xME STRICT HSPU, shoot for 8 or more; if you do not yet have hspu, ME SEATED KB PRESS (seated in floor, feet out in front, back against wall) - heavy

WOD
5 ROUNDS
3:00 each to complete:
8 THRUSTERS @ 105/75
5 BAR MU
8 THRUSTERS
5 BAR MU
*scaling 1-10 jumping bar MU
*scaling 2-5 ctb pull-ups/5 bar dips
REST REMAINDER OF ROUND

WARMUP
7 minute Coach-led DROM

FITNESS
1)5X3 CLEAN
2)5X3 JERK


5 ROUNDS
MAX RING ROWS
HEAVY KB FARMER CARRY (50/50)

PERFORMANCE
1)BLOCK CLEAN (1 plate rise) 3@50,3@60,3@75,2x3@80
2)4x1 PJ + 2 SP/JK -manageable #
3a)3x10 KB ROMAN DL
3b)3x5 STD BOXJUMP, AHAP;sets across

WOD
FOR TIME @ 115/75
5 WALL WALK
30 OHS
4 WALL WALK
25 PP
3 WALL WALK
20 SDHP
2 WALL WALK
15 FSQ
1 WALL WALK
10 POWER SNATCH

WARMUP
1) 30' HIGH KNEE STRETCH
30' QUAD STRETCH
30' TOE PULLS
30' WALKING LUNGE
10 SCORPION
2A)2X10 BAND PULL-APARTS
2B)2X5 BANDED GLUTE WALK (F/B/R/L)

FITNESS
1)DEADLIFT 5RM (ADD 5-10 LBS)
2)3X5 FRONT SQUAT

10-8-6-4-2
SQUAT JUMP
LUNGE JUMP
PUSH UP

PERFORMANCE
1)5X2 HALT CLEAN (5 SEC UP, 3 SEC PAUSE)
2)5X3 TEMPO FRONT SQUAT ; NO SET TEMPO, KEEP SAME GOING DOWN AS UP, BOUNCE OUT
3A)3X10 PLYO PUSHUP
3B)3X10 KB SPLIT SQUAT


WOD
10 EMOM
5 THRUSTERS @ 60% C&J
ME DOUBLE UNDERS IN THE REMAINDER OF THE MINUTE
*SCORE DU'S

10.20.14


WARMUP
10 reps each of
JUMPING JACKS
PUSHUPS
AIR SQUATS
RUSSIAN BABY MAKERS
SITUPS
-THEN-
ACCRUE 2 MINUTES ON LAX BALL:  LATS, REAR DELTS, SPINAL ERRECTORS


FITNESS
1)3x5 BACK SQUAT
2)3X5 PRESS
3) 3X1 BARBELL COMPLEX AT MANAGEABLE WEIGHT; REST :30
6 BARBELL PUSHUP
6 DEADLIFT
6 SDHP
6 FRONT SQUAT
6 PUSH PRESS
6 BACK SQUAT


PERFORMANCE
1)8X1 3 POSITION SNATCH
2)4X2 POWER CLEAN
3A)3X10 BENT OVER ROW
3B)3X5 WIDE-GRIP PULLUPS

WOD
5 MINUTE AMRAP
5 DEADLIFT @ 225/155
5 LATERAL BAR-HOP BURPEES

REST 5 MINUTES

5 MINUTE AMRAP
5 SNATCH @ 115/75
5 HSPU