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Monthly Archives: October 2018

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31
Oct 2018
0

Thursday, Nov. 1, 2018

WOD Chris Kelly

Every 5 minutes for 5 Rounds
1,000m Row
AMRep V-Ups

Score: total V-Ups

352 View
Read More
30
Oct 2018
1

Wednesday, Oct. 31, 2018

WOD Chris Kelly

Hero WOD: Bradshaw

10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 12 Pull-ups
• 24 Double-unders

341 View
Read More
29
Oct 2018
0

Tuesday, Oct. 30, 2018

WOD Chris Kelly

Front Squat for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps
#5: 7 reps

Then:
1 Mile time trial.

335 View
Read More
28
Oct 2018
1

Monday, Oct. 29, 2018

WOD Chris Kelly

GRACE:
30 reps for time of:
Clean & Jerk 135/95#

345 View
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25
Oct 2018
2

Friday, Oct. 26, 2018

WOD Chris Kelly

AMRAP 18 min
Partner WOD:
switch after each movement:
7 DB Squats (50/35)
14 V-Ups
7 Box jumps (24/20)

347 View
Read More
24
Oct 2018
1

Thursday, Oct. 25, 2018

WOD Chris Kelly

EMOM 15 min:
25 Double unders
AMReps Push Press (115/75)

Score: total PP

354 View
Read More
23
Oct 2018
1

Wednesday, Oct. 24, 2018

WOD Chris Kelly

5 Rounds for time
550m Run
12x Hang Power Cleans (155/105)

361 View
Read More
22
Oct 2018
1

Tuesday, Oct. 23, 2018

WOD Chris Kelly

Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

then:
6 min:
As far as you can get:
15-12-9 (95/65)
Front squat/pullup

345 View
Read More
21
Oct 2018
1

Monday, Oct. 22, 2018

WOD Chris Kelly

20 min…
1 min each station:

Assault Bike/Row (fill up AB first)
Burpees to PU bar
Single arm KB DL
Rest

332 View
Read More
18
Oct 2018
2

Friday, Oct. 19, 2018

WOD Chris Kelly

Every 3:00 for 4 rounds:
200M run
10 TTB

Every 3:00 for 4 rounds:
15 Box Jumps
10 Cal Ski erg

333 View
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17
Oct 2018
4

Thursday, Oct. 18, 2018

WOD Chris Kelly

Teams of 3: 2 work, 1 rest.
AMRAP 15 Min:
50 M walking KB lunge
XX assault bike

Score is total cals on bike

Accessory: 100 banded leg curls

337 View
Read More
16
Oct 2018
1

Wednesday, Oct. 17, 2018

WOD Chris Kelly

4 Rounds for time:
10 DB Floor Press
10 DB Rows
400 M Run

334 View
Read More
15
Oct 2018
2

Tuesday, Oct. 16, 2018

WOD Chris Kelly

AMRAP 12 min
8 Deadlifts (275/225)
4 Ring dips
2 Muscle-ups

337 View
Read More
14
Oct 2018
1

Monday, Oct. 15, 2018

WOD Chris Kelly

Heavy triple Strict Press

200M single arm farmers carry (100M then change arms)
50 Wall balls

Accessory:
Bottom’s up KB single arm press: 2-3 sets x 8 each side

330 View
Read More
11
Oct 2018
1

Friday, Oct. 12, 2018

WOD Chris Kelly

5 Rounds of Bear Complex:

Each round is 7 unbroken sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind the neck Push Press

Try to hold on to the bar for the entire round (that’s 7 sets)

320 View
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