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Monday Oct. 27, 2014

Monday 
** Please arrive early. Instruction needs to begin on time in order for everyone to have a shot at completing the wod.

COMPETITION:
Wod:
Start at 0:00
-21 Thrusters (95/65)
- 7 Muscle Ups 
- 15 Thrusters
- 5 Muscle Ups
- 9 Thrusters
- 3 Muscle Ups
At 20:00
3 Rounds: 
- 15 OHS (135/95)
- 20 TTB
- 2 Rope Climbs 
At 40 min
3 Rounds 
- 21 KBS (53/35)
- 15 Box Jumps
- 9 C&J (135/95)

GENERAL FITNESS: 
Wod 
Start at 0:00
- 21 thrusters (65/45)
- 7 strict pull-ups an 7 dips
- 15 Thrusters (65/45)
- 5 strict pull-ups and 5 dips
- 9 Thrusters (65/45)
- 3 strict pull-ups and 3 dips
Rest 3 min
2 Rounds 
- 15 OHS (95/65)
- 20 Knees to elbows **If doing TTB but aren't proficient do 10 per round
- 2 Rope Climbs
Rest 3 min
3 Rounds
- 21 KBS (35/26)
- 15 Box Jumps (24/20)
- 9 C&J (95/65)

BEGINNER:
Start at 0:00
- 21 Thrusters (45/35)
- 7 Strict Pull-ups with bands
- 15 Thrusters (45/35)
- 5 Strict Pull-ups w/bands
- 9 Thrusters
- 3 Strict Pull-ups w/bands
Rest 3 min
2 Rounds:
- 15 OHS (65/45)
- 10 Knee raises
- 1 Rope Climb Progression
Rest 3 minutes
2 Rounds
- 21 KBS (26/18)
- 15 Box Jumps (20/12)
- 9 Hang Clean and Jerk (65/45)

**If you don't have muscle ups but can do unassisted ring dips please work on jumping muscle ups or a mu progression, you may have to adjust the rep scheme for the mu's.
** OH squat weight should be something you can get done in 1-2 sets each round.

Earlier Event: October 26
Nutrition Challenge Kick-off!!
Later Event: October 28
Tuesday Oct. 28, 2014