Saturday, 10-31 WOD

5RFT:
-10 Power Cleans, 115/75lb
-10 Front Rack Lunges, 115/75lb
-25 Push Ups
Transition: less wt
Scaled: 3RFT
50+: 95/65lb
Competition: 135/95lb
Time Cap: 25 Min.

Friday, 10-30 WOD

For Time:
-Run 800m
-100 Wall Ball, 20/14lb
-Run 800m
Transition: less wt
Scaled: 400s, 50 WB
50+: WB 16/10lb
Competition: Run in vest 20/14lb, WB 30/20lb
Time Cap: 25 Min.

Thursday, 10-29 WOD

Part A. For Wt.
Hanging Full Snatch
3-3-3-3-3
Part B. 3RFT: 
-Row 500m
-25 GHD Sit Ups
Transition: Ab Mat
Scaled: 2RFT
Time Cap: 18 Min.

Wednesday, 10-28 WOD

For Time:
-20 Thrusters
-20 Sumo Deadlift High Pull
-20 Jerks
-20 Overhead Squats
-20 Front Squats
EMOM, starting @ 1 Min. Do 5 Burpees
Rx wt: 95/65lb, Competition wt: 135/95lb
Transition: less wt
Scaled: 15s and 3 Burpees
Time Cap: 25 Min.

Tuesday, 10-27 WOD

Part A. For Wt.
Back Squat
3-3-3-3-3
Part B. 4RFT:
-20 Pull Ups
-50 Double Unders
Transition: banded, single unders x 3
Scaled: 2RFT
Competition: Chest to Bar
Time Cap: 17 Min.

Monday, 10-26 WOD

For Time:
40-30-20-10
-Kettlebell Swings, 70/53lb
-Handstand Push Ups
Transition: less wt, modify HSPU
Scaled: Start @ 30
50+: 53/35lb
Competition: Parallette HSPU
Time Cap: 30 Min.

Saturday, 10-24 WOD

For Time:
-5 Rope Climb
-5 Overhead Squats, 95/65lb
-4 Rope Climb
-10 OHS
-3 Rope Climb
-15 OHS
-2 Rope Climb
-20 OHS
-1 Rope Climb
-25 OHS
Transition: less wt, modify rope climb
Scaled: Start @ 4 Rope and stop @ 20 OHS
50+: 75/55lb
Time Cap: 30 Min.

Friday, 10-23 WOD

5 RFT:
-10 Deadlift, 275/185lb
-20 Wall Ball, 20/14lb
Transition: less wt
Scaled: 3RFT
40+: 225/145lb
50+: 185/125lb, 16/10lb
Competition: 315/205lb, 30/20lb
Time Cap: 25 Min.


Thursday, 10-22 WOD

Part A. For Wt. 
Clean and Jerk
1-1-1-1-1
Part B.
8 Min. AMRAP:
-10 KB Swing, 53/35lb
-10 Goblet Lunges, 53/35lb (in place)
-20 Russian Twists, 20/14lb
Transition: less wt.
Competition: 70/53lb, 30/20lb

Wednesday, 10-21 WOD "Murph"

“Murph”
For Time:
-Run 1 Mile
-100 Pull Ups
-200 Push Ups
-300 Air Squats
-Run 1 Mile
*You may break up everything except the runs as desired.
Transition: banded pull ups, push ups on knees
Scaled: Run 400s, 30 Pull Ups, 50 Push Ups, 80 Air Squats

Competition: wear a 20lb vest (the official version).

Tuesday, 10-20 WOD

Part A. For Wt.
Shoulder Press
5-5-3-3-1-1
Part B.
For Time:
21-15-9
-Power Snatch, 115/75lb
-Box Jump, 30/24”
Transition: less wt, less ht
Scaled: 15-12-9
50+: 95/65lb, 24/20”
Competition: 135/95lb, 36/30”
Time Cap: 18 Min. 

Monday, 10-19 WOD

For Time:
-Row 1000m
-80 Double Unders
-60 GHD Sit Ups
-40 Burpees
-20 Thrusters, 135/95lb
Transition: less wt, single unders x 3, ab mat
Scaled: 1/2 of all
40+: 115/75lb
50+: 95/65lb
Competition: 155/105lb

Time Cap: 30 Min.

Saturday, 10-17 WOD

For Time:
-Run 400m
-50 PVC Overhead Squats
-Run 400m
-40 Box Jump, 24/20lb
-Run 400m
-30 Kettlebell Swings, 70/53lb
-Run 400m
-20 Handstand Push Ups
-Run 400m
-10 Laps of Bear Crawl
-Run 400m
Transition: less ht, less wt, modify hspu
Scaled: 1/2 of all
50+: KB 53/35lb
Time Cap: 35 Min.

Friday, 10-16 WOD

For Time:
With a Bar set at 115/75lb,
-15 Power Snatch
-15 Burpees
-15 Squat Cleans
-15 Burpees
-15 Shoulder To Overhead
-15 Burpees
Rx+: 135/95lb
Competition: 155/105lb
50+: 95/65lb
Transition: less wt,
Scaled: 1/2 burpees

Time Cap: 25 Min.

Thursday, 10-15 "Fran"

Part A. 10 Min. EMOM:
1 Hanging Squat Snatch + 1 Snatch Balance + 1 Overhead Squat @ 70% of your 1RM Full Snatch
Part B. “Fran”
For Time:
21-15-9
-Thrusters, 95/65lb
-Pull Ups
Transition: less wt, banded
Scaled: 15-12-9

Wednesday, 10-14 WOD

For Time: 
-20 Double Unders
-10 Wall Ball, 20/14lb
-40 Double Unders
-20 WB
-60 Double Unders
-30 WB
-80 Double Unders
-40 WB
-100 Double Unders
-50 WB
Transition: less wt, single unders x 3
Scaled: Stop after 30 WB
Competition: WB-30/20lb

Time Cap: 30 Min.

Tuesday, 10-13 WOD

Part A. 3 Front Squat/6 Back Squat @ 80% of 1RM Front Squat
Part B. 3RFT:
-35 Push Ups

-25 Toes to Bar
Transition: Knee Raises, Push Ups on Knees
Scaled: 2RFT
Time Cap: 17 Min.

Monday, 10-12 WOD "Nasty Grace"

"Nasty Grace"
10RFT:
-3 Muscle Ups
-3 Clean & Jerk 135/95lb
Transition: modify MUs, less wt
Scaled: 6RFT
50+: 115/75lb

Time Cap: 30 Min.

Sunday, 10-11 WOD, @ 1pm and 2pm

4RFT:
-50 Double Unders
-50 Sit Ups
-25 Burpees
Transition: Single Unders x 3
Scaled: 2RFT
Time Cap: 35 Min.

Saturday, 10-10 WOD at the Augusta Aquatic Center

Pool WOD at the Augusta Aquatic Center @ 12:30
5RFT:
-Swim 50m
-5 Pool Muscle Ups
-Swim 50m
-30 Air Squats
Transition: swim with a kickboard
Scaled: 3RFT

Friday, 10-9 WOD

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 Min. of: 
-225/145lb Deadlifts
-Strict Handstand Push Ups

Rest 5 Min.

Repeat pattern and duration with:
-155/105lb Power Cleans
-One Legged Squats
Transition: less wt, modify hspu and one legged squats
50+: any hspu, DL 185/125lb, PC 115/75lb

Thursday, 10-8 WOD

Part A. 10 Min. EMOM
-2 Snatch Balance with 70% of 1RM Full Snatch
Part B. 5RFT:
-Row 500m
-3 Rope Climb
Transition: modify rope climb
Scaled: 3RFT
Competition: legless
Time Cap: 25 Min.

Wednesday, 10-7 "Jennifer"

“Jennifer”
26 Min. AMRAP:
-10 Pull Ups
-15 Kettlebell Swings, 53/35lb
-20 Box Jump
Transition: less wt, banded, less ht.
Scaled: 13 Min. AMRAP

Tuesday, 10-6 WOD

Part A. For Wt.
Back Squat
3-3-3-3-3
Part B. 3RFT:
-Run 400m
-10 Thrusters, 95/65lb
-10 Overhead Squats, 95/65lb
-20 GHD Sit Ups
Transition: less wt, ab mat
Scaled: 2RFT
50+: 75/55lb
Competition: 135/95lb
Time Cap: 25 Min.

Monday, 10-5 WOD

7RFT: 
-10 Sumo Deadlift High Pull, 95/65lb
-10 Ring Dips
Transition: less wt, banded
Scaled: 3RFT
50+: 75/55lb

Time Cap: 25 Min.