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Month: October 2018

Thursday November 1st

WOD:

“Hokey Pokey”
AMRAP 12:
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
45 Air Squats

 

Stamina WOD (6:00 – 7:30pm):
For time complete the following:
100 Air Squats
80 Wall Balls (20/14#)
60 Bike (cals)
40 DB Thrusters (35/25#)
20 DB Box Step-overs(24/20″; 35/25#)
10 Man Makers (35/25#)
5 Ring Muscle-ups
10 Man Makers (35/25#)
20 DB Box Step-overs (24/20″; 35/25#)
40 DB Thrusters (35/25#)
60 Bike (cals)
80 Wall Balls (20/14#)
100 Air Squats

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Wednesday October 31st

WOD:

“Take Five” Part #1
In a 5:00 Window:
35/25 Calorie Assault Bike “Buy-In”, followed by:
AMRAP:
12 Deadlifts (185/135)
12 Burpees

Rest 5:00

“Take Five” Part #2
In a 5:00 Window:
25/18 Calorie Assault Bike “Buy-In”, followed by:
AMRAP:
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5:00

“Take Five” Part #3
In a 5:00 Window:
15/12 Calorie Assault Bike “Buy-In”, followed by:
AMRAP:
6 Deadlifts (275/185)
6 Barbell-Facing Burpees

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Saturday October 27

HALLOWEEN WOD TODAY!! 8AM

AWARDS GIVEN TO THE BEST MALE/FEMALE COSTUMES!!

Then we are meeting at 6pm tonight in the parking lot of The Pack to carpool to the Albion Haunted Mansions. Cost is $25.

TEAMS OF 3:

AMRAP 35:
7 SPOOKY Power Cleans (135/95)
7 BOO Burpees
100 Meter ZOMBIE Run

*EACH MEMBER DOES 7/7/100M THEN SWITCH. TWO PEOPLE WILL BE RESTING AT ALL TIMES.

 

OCR TRAINING

Class at 6:45 am

Modified Version of “Bert” (a benchmark)

45 Min AMRAP
50 Burpees
300m Run
1 Rope Climb
100 Pushups
300m run
1 Rope Climb
150 Walking Lunges
300m run
1 Rope Climb
200 Squats
300m run
1 Rope Climb
150 Walking Lunges
300m run
1 Rope Climb
100 Pushups
300m run
1 Rope Climb
300m run
50 Burpees
1 Rope Climb

 

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Friday October 26

DON’T FORGET. THIS SATURDAY IS OUR HALLOWEEN WOD 8AM. COME DRESSED UP! AWARDS FOR THE BEST COSTUMES. MEET AT THE PACK AT 6PM ON SATURDAY NIGHT AND CARPOOL TO THE HAUNTED MANSIONS OF ALBION. $25 PER PERSON.

WOD:

Ascending Ladder for 12:00:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row

Complete 6’s across, 9’s, 12’s and so on (adding by 3 repetitions per round) until the 12:00 time cap is reached.

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Thursday October 25

DON’T FORGET. THIS SATURDAY IS OUR HALLOWEEN WOD 8AM. COME DRESSED UP! AWARDS FOR THE BEST COSTUMES. MEET AT THE PACK AT 6PM ON SATURDAY NIGHT AND CARPOOL TO THE HAUNTED MANSIONS OF ALBION. $25 PER PERSON.

WOD:

Ascending Ladder for 16:00
2 Devil Press (50, 35lbs)
2 Alternating DB Step-ups (24″, 20″)
Athlete then completes 4 of each, 6, 8, 10…

STAMINA WOD (6:00-7:30pm):
AMRAP20 of:
Hanging Power Cleans (115/80#)
Bar Facing Burpees
Double-Unders
– rep scheme is 2,2,10 then 4,4,20 then 6,6,30…etc.

5 min break

For time:
Whatever round you completed is what you start on.  Work your way back down the triplet.  For instance, if the highest completed round was 16,16,80, then you start that round and work back down using the same rep scheme (14,14,70 then 12,12,60…etc. until you are done with 2,2,10).

Total score is rounds and reps of AMRAP20 and time for second portion of workout.  For example: 16+4, 19:32.

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Wednesday October 24

DON’T FORGET. THIS SATURDAY IS OUR HALLOWEEN WOD 8AM. COME DRESSED UP! AWARDS FOR THE BEST COSTUMES. MEET AT THE PACK AT 6PM ON SATURDAY NIGHT AND CARPOOL TO THE HAUNTED MANSIONS OF ALBION. $25 PER PERSON.

WOD:

3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

 

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Tuesday October 23

DON’T FORGET. THIS SATURDAY IS OUR HALLOWEEN WOD 8AM. COME DRESSED UP! AWARDS FOR THE BEST COSTUMES. MEET AT THE PACK AT 6PM ON SATURDAY NIGHT AND CARPOOL TO THE HAUNTED MANSIONS OF ALBION. $25 PER PERSON.

WOD:

Three parts, with three separate scores.

“Guard Rail” Part #1
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3:00

“Guard Rail” Part #2
AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3:00

“Guard Rail” Part #3
AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

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Monday October 22

DON’T FORGET. THIS SATURDAY IS OUR HALLOWEEN WOD. COME DRESSED UP! AWARDS FOR THE BEST COSTUMES. MEET AT THE PACK AT 6PM ON SATURDAY NIGHT AND CARPOOL TO THE HAUNTED MANSIONS OF ALBION. $25 PER PERSON.

WOD:

In a 10:00 Window…
75 Wallball “Buy-In” (20/14)

Directly into…
AMRAP:
8 Burpee Box Jump Overs (24″/20″)
40 Double-Unders

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