Happy Halloween!

Part A: med Ball progression week 4 - 26reps on the minute

Part B: 1000 M row

50 push press 115/85

25 Pwr cleans 115/85

Jello Legs

Part A: HDST Hold (week 4 - accumulate 1 min in a free standing headstand)

2 mins on 1 min off - 6 rds

AMRAP the following

6 fr squats

6 back squats

6 OHS

18 push ups

4 cycle met con

Part A: Plank Hold week 4 (Accumulate 3 mins with a 45/25 lbs plate)

Part B: 4 cycle met con

24 DU

12 J.Lunges

6 deads at 225/155

The Sweat Angel

Part A: Clean cluster Rx 255/155 (week 4)

Part B :

10 MIN AMRAP

10 ring dips via MU

15 BJ 24/20

20 KBS 1.5/1

Spicy DT

3 rds of:

2 Rds of DT and 15 C2B pull ups

1 RD of DT =

12 deads

9 hang cleans

6 push jerks

155/105

Elizabeth Oct 2014

Elizabeth

21-15-9

135/95 sq cleans

ring dips

Arnie

With a 2/1.5 KB

21 TGU right arm

50 KBS

21 OHS left arm

50 KB

21 OHS right arm

50 Swings

21 TGU left arm

Snatch Complex

On the two minutes

Snatch complex

1 snatch grip dead

1 snatch pull

1 full snatch

205/135

Witten

Part A: Plank hold week 3

Part B:

7 rds of

15 KBS 1.5/1

15 Pwr cleans 95/65

15 BJ 24/20

Simple Enough

Part A: WB progression week 3

Part B: 21 thrusters at 95/65

7 MU

15 thrusters

5 MU

9 thrusters

3 MU

Nothing at all

Part A: Clean cluster week 3

Part B: 1 min on, 30 sec off 7 rds

On the minute complete the following

32 DU

8 deads at 245/165

AMRAP HDST push ups

4 cycle met con

Part A: HDST Hold week 3

Part B: 3 mins on 90 sec off, 4 cycles

10 snatches at 135/95

AMRAP RDs of Cindy

score is reps completed of Cindy

Morning Glory

25 burpees

then 6 rds of

15 KBS 1.5/1

15 MU snatch at 75/55

15 Air squats

finish with 

25 burpees

Flashback

20MIN AMRAP

5 PWR cleans 135/95

10 T2B

15 WB

Pull and Press

Part A: med Ball progression week 2, 

Part B: 10-1

C2B 

135/95 Push press

all bodyweight

Part A: clean cluster 235/135

Part B: MU, burpees, DU with the following rep scheme

MU 1,2,3,... 7

Burpees, 3,6,9...21

DU 5,10,15...35

For example rd 1 is, 1MU, 3 burpees, 5 DU

RD 2 is 2 MU,6 Burpees,10 DU

WOD ends at 7 MU, 21 Burpees, 35 DU

Back in 2011

Part A: HDST hold, accumulate 90sec

Part B: 

15 MIN AMRAP

9 deads 155/105

12 push ups

15 BJ 24/20

Giving Thanks

Part A: Plank Hold accumulate 4 mins

Part B:

100 WB 20/14

80 Push UPs

60 Pistols

40 sit ups

20 OHS 135/95

Hero WOD Roy

Roy

5 rds of

15 DL 225/155

20 BJ 24/20

25 Pull Ups