“Magma”
WOD 11 . 1 . 18 Magma 5 Rounds 3 Power Snatch 135 / 95 6 OHS 135 / 95 9 Bar Facing Burpees
October 2018
Pink Floyd
WOD 10 . 30 . 18 ” Pink Floyd ” buy In : Run 800m 21 – 15 – 9 Ring Dips Kettle Bell Swings 70 / 53 Cash out : Run 800m
Migration
WOD 10 . 28 . 18 A 5 sets of 8 steps Front Rack Lunges B. ” Migration ” 16 Minute Amrap 8 alternating DB Snatch 10m OH Walking lunge 8 CTB pull ups 10 m OH Walking Lunge
Holleyman Ladder
WOD 10 . 26 . 18 ” HolleyMan Ladder ” AMRAP 17 100m Medball Run 20 / 14 1 Round of Holleyman 100m Medball Run 2 Rounds of Holleyman 100m Medball Run 3 Rounds of Holleyman 100m Medball Run 4 Rounds of Holleyman Keep this ladder going until 17 min expires. 1 Round of
Snatching Chief
WOD 10 . 24 . 18 5 x 3 min Rounds 3 snatch 135 / 95 6 push ups 9 air squats rest 1 min
Switch Hitters
WOD 10 . 23 . 18 Switch Hitters 10 Rounds each 250m Row 3 Deadlifts Partner A does the row and the deadlift while Partner B rests, then vice versa. Partner may be seated in rower while partner finishes the round at the deadlift. Same deadlift weight throughout.
Colonel Sanders
WOD 10 . 22 .18 3 rounds 20 Front Squats 155 / 105 20 / 16 ring dips 20 weighted situps ( 20 / 14 )
Pot of Gold
WOD 10 . 19 . `18 “Pot of Gold ” AMRAP 14 Row 60 Calories 50 Wall Balls 40 Toes to bar 30 OHS 95 / 65 20 ring muscle ups ( scale ring muscle ups with 20 pull ups , then 20 ring dips )
