WOD 103015

Part 1 – The Zombie Intro

Complete the reps listed for this circuit for only one round, then move to Part 2.

Slow Kettlebell Turkish Get-Up x 3 reps each side
Kettlebell Extended Arm Carry x 30 count

Part 2 – Thriller Dance Ladder

Complete two rounds of this circuit, completing all suggested repetitions of each exercise in order.

Kettlebell In-and-Out Squat x 5 reps
Kettlebell Strict or Push Press x 3 reps each side
Triple Lunge (Reverse, forward & curtsy) x 3 reps each side*
Kettlebell Thriller High Pull x 5 reps each side

*Flow from reverse to forward to curtsy lunge; one flow counts as one rep. You can perform this movement weighted or with just your bodyweight.

After you’ve completed two rounds of Part 2, start from the top with Part 1 again.

WOD 102914

A. Squat Clean from high blocks build to a tough double
B. 10mins emom
odd – 3 MU
even – 10 KBS 70/55#
C. 12mins emom
odd – 10 goblet squat @21X1 70/55#
even – 6 burpees
D. 14mins emom
odd – 15 DU
even – Power Clean TnG x 3 70% of 1rm
E. 10mins emom
odd – 8-10 T2B
even – 15 Wall Balls all out

Notes:
– focus on breathing and recovering during and btw emom sets
– rest no more than 2mins btw emom sets

WOD 102814

A. 8-10 push press TnG; rest 30sec
B. legless rope climb; rest 30sec
C. ring dip amrap kipping – 1; rest 30sec
D. T2B 15 reps in unbroken 5’s; rest 2mins x 3
E. 8min AMRAP 80-90% effort
2 L chin ups
3 deficit HSPU 3″
8 wall balls 20/15# 10′ target

Notes:
– if less than 5 ring dips change to ring pushups or continue until 8-10reps
– grinder pace on 8min work

WOD 102714

3 sets tough:
10 TnG Power Snatch
30 DU
3 min cap per set – rest remainder of time per set if you finish the round in under 3 min

Notes:
– record weight and time per set
– if you haven’t finished the DUs return to the snatches at 3 mins

WOD 102314

A. Snatch build to a tough double
B. Run 800m Time Trial post results to comments

Notes:
– 0.5 miles is approximate equivalent
– Post scores and distance (800m or 0.5mi) to the comments below
– Make note of track/location for future reference

WOD 102214

A. close grip bench press build to a tough 5
B. 12mins emom
odd – Push press TnG x 5 60% of 1rm (+ 20 DU)
even – CTB chin ups 7-10
C. 12mins emom
odd – HSPU x 8-10
even – pendlay row x 4-5
D. for time
30 wall balls 20# 10′ target
20 PC and jerk 135/95#
10 MU

Notes:
– take your time for A
– speed focus on both emom
– record time on workout

WOD 102114

A. segmented snatch deadlift – pause 2 sec 1″ off ground, below knee, mid-thigh – 5 sets of 2, rest 2mins btw sets small build per set
B. snatch pull x 1/hang snatch high pull x 1/hang power snatch x 1 – build this complex in 10mins
C. 5 min emom – Power Clean TnG x 5 65% of 1rm
D. 3 sets 95% effort
Run 250m
10 burpees box jump overs 24/20″
10 DB snatch 75/50# alt hands per rep
rest walk 4mins

Notes:
– work on breathing and keeping each rep consistent on TnG work
– goal is same pace each set push these and try to hold on

WOD 102014

10mins 85% effort
Run 200m
25 DU
5 HSPU

rest 4mins

10mins 85% effort
8 wall balls 20/15# 10/9′ target
8 T2B in unbroken sets of 4
8 box jump on and over 24/20″

rest 4mins

10mins 85% effort
3 Power Snatch 115/75#
2 wall walks
1 rope climb 15′

rest 4mins

10mins 85% effort
DU 20
Plank 30sec
Run 200m

Notes:
– all should be at a sustainable pace focus on breathing and recovery

WOD 101714

Track Workout

3 rounds

800m, 600m, 400m, 200m

3min rest b/t reps and 5min rest b/t rounds

Total: 6000m

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Track Workout Details: This is a fast interval workout with lots of rest. As noted below, the pacing gets progressively faster in the shorter distances. However, the intensity will actually feel easier due to the shorter distances. My advice…start with a slightly conservative pace (maybe 1 row below your current mile PR), develop some confidence, and then get after that 2nd and 3rd round.

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Run 800m, rest 3min, run 600m, rest 3min, run 400m, rest 3min, run 200m, rest 5min. Repeat until you complete a total of 3 rounds.

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Track Workout Pacing:

Current Mile PR Time

800m target time

800m pace (per 100m)

600m target time

600m pace (per 100m)

400m target time

400m pace (per 100m)

200m target time

200m pace (per 100m)