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6:17 pm

Friday October 31st

COSTUME WOD 2014!!!!

DRESS UP IF YOU'D LIKE!!
Not required but you are a mega loser iF you don't.


Partner WOD

"Barbell Lava Cake"
AMRAP 14
1-2-3
Clean & Jerk (145/100)
Front Rack Lunge (each leg)
Bar-Facing Burpee


This is a quick format "dueling banjos" style.
Partner A does 1 Clean & Jerk, then 1 front rack lunge per leg, drops the bar, does a BF Burpee.
Partner B then does the same.
Then Partner A does 2 of each movement, Partner B repeats. Then 3 for A, then 3 for B.
Then you go back to 1.

Finishing 1-2-3 for both partner is considered a full round.
Trade back and forth as fast as you can!

HAPPY HALLOWEEN!


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7:46 pm

Thursday October 30th



Warm Up Cash In
Tabata Double Unders

Everyone give it a shot!


Back Squat
20 Rep Max

Try to add 5-10 lbs from last week!
If you missed last week with 15-19 reps, try that same number again.
This should be a really challenging mental effort!!



Cash Out
Prowler Party & Tire Flips

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6:33 pm

Wednesday October 29th





Overhead Complex
2 Push Press + 4 Push Jerk

Repeat 5x, climbing in weight toward a challenging set.
Focus on hip drive and quickness overhead. 
Does not have to be a true max, just something challenging for you.



"Smooth Groove"
AMRAP 20
Run 400m
9 Strict Pull Ups
12 Box Jumps (24/20)
15 KB Swings (2/1.5)



Scale Pull up, box and bell as required.
Just try to stay moving, long conditioning today.
Find a pace and settle in.

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5:57 pm

Tuesday October 28th



Farmer's Carry
Work toward a max load for 50 feet in 25 minutes

Use handles, KBs, whatever you need to use for all levels.



"Queezy Little Number"
7 Minute Running Clock:
Row 1000 m
--then, in time remaining--
AMRAP of:
5 Burpees
5 T2B


Score the row time, as well the rounds completed following it.
I.e. 3:40 - 6+7 Rounds


Scale T2B to Knee Tucks or Sit Ups


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6:21 pm

Monday October 27th



Front Squat
10 x 2, every 90 seconds. 
Climbing.



"Elizabeth"
For time:
21-15-9
Squat Clean (135/95)
Ring Dip


Many scaling options.. but in general
L2 - 115/75, Banded Dips, Bar Dips or 15-12-9 as needed
L1 - 95/55 or less, Push Ups or Knee Push Ups instead

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5:20 pm

Saturday October 25th


Barbells for Boobs Fundraiser
Donation Page **Here**


"Grace"
For time:
30 Clean & Jerks (135/95)



Scale weight as needed. 

Advanced may go heavier OR switch up the implement a little. (Stone/Keg/Axle, get creative).
If you can do Grace as RX'd in under 3-4 minutes, you fall into the advanced category.


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7:42 pm

Friday October 24th


Strong girls... turns out.. better than weak girls..


Back Squat
20 Rep Max

Add some weight from last week's attempt. Preferably 5-10 lbs if able.
If you did not get all 20 reps from last attempt, try again. (If you got less than 15, adjust as needed)



Gymnastics Volume
Adv - 8 x 4 Weighed Dips, 8 x 4 Weighted Strict Pull Ups
Alternating back and forth between the two, superset style... No clock.



Beginner & Intermediate
8 Rounds of
5-10 Push Ups, 5-10 Ring Rows
No clock, just walking back and forth between the two. Conversational pace.
Athlete picks the number.

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5:47 pm

Thursday October 23rd


This is what a 400lb Power Snatch looks like.



Olympic Work

Snatch Complex
1 Power Snatch -- 2 Hang Squat Snatch -- 2 OHS

Work toward a heavy set.
Try to perform at least 5 working sets after initial warm ups.
Limit should be hang snatches.


" Clock's Tickin' "
4 Rounds of:

--1:30 to complete--
4 Muscle Ups,
then
Max Rep Power Snatches (115/75#) in remaining time...

--1:30 Rest--


Substitutes for Muscle Ups
Intermediate - 10 T2B OR 10 Ring Dips
Beginner - 12 Knee Tucks OR 10 Banded Ring Dips
(based on greatest weakness)

Scale Snatch weight as appropriate, should be moderate and repeatable, 70% or less range..

Score is total snatches completed over the 4 rounds..

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7:49 pm

Wednesday October 22nd



Extended Mobility Work


Partner WOD
"Go Long!!"
For time:
60-50-40-30-20-10
Calorie Row
KB Swings (1.5/1)
Double Unders


Divide up the work in any manner amongst the team.
Scale Double Unders to Single Unders (2x) or lower number if needed.
(i.e. 30-25-20-15-10-5 if needed)

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6:55 pm

Tuesday October 21st



BBNC Benchmarks Day 2

Strength Test
20 Minutes to a 1RM Clean
3 Minutes to a 10RM Deadlift (no more than 2 attempts)


"Classic"
AMRAP 7
7 Thrusters 75/55 - Adv Hang Squat Snatch
7 Bar Hop Burpees - Adv Burpee Pull Ups



Please use the same scaling options as the last time around!!!
Check your scores with your coach if needed from 35 days ago.

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