Daily WOD

THIS IS THE LAST WEEK OF THE OPEN WORKOUTS, JUST WANT TO SAY CONGRATS TO EVERYONE WHO PUT FORTH EFFORT THEIR BEST EFFORT INTO DOING  IN THESE WODS.

I KNOW THE OPEN WODS ARE MUCH MORE INTENSE THAN OTHER WODS WE DO BECAUSE OF THE COMPETITION ASPECT THAT THE OPEN BRINGS.  IT IS HARD TO MIMIC THAT INTENSITY DURING THE YEAR, BUT IF YOU CNA YOU SHOULD ALWAYS TRY TO MODIFY AND SCALE THE SAME WAY YOU DID IN THE GAMES.
IF YOU HAVE TROUBLE DOING THE RX WEIGHT IN THE GAMES WODS WHY DO THEM IN OUR NORMAL WODS?

LIFT:

BACK SQUAT
8 X 2 @85%
2 REPS 90 SEC

WORKOUT:

FOR TIME:
50 WALL BALL (20/14)
25 BURPEE PULL UPS
50 WALL BALL (20/14)

*15 min Time Cap *

LIFT:

BENCH PRESS
7 X 3
EMOM

WORKOUT:

For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

SCALED:

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

Time cap: 20 minutes

LIFT:

SHOULDER PRESS
7 X 3
3 REPS EVERY 60 SECONDS

WORKOUT:

BIKE FOR 24/20 CALORIES

50 DOUBLE UNDERS

30 WALL BALL @20/14

20 MIN AMRAP

LIFT:

BENCH PRESS
10 X 5
EVERY 90 SECONDS
WORKOUT:

MEN
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

WOMEN
For time:

21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk

Time cap: 9 min.

SCALED MEN

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

SCALED WOMEN

For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl

Time cap: 9 min.

HERE’S THE NEW LINK, IN CASE YOU WEREN’T AWARE HOW I FUCKED UP THE OTHER FUNDRAISER LINK CALLING IT A FUDRAISER.
HOW DID YOU NOT NOTICE?
THAT WAS A TRICK TO SEE IF YOU DONATED, YOU DIDN’T!!
SO NOW HERE IS THE NEW BOOBIE LINK

https://fundraise.barbellsforboobs.org

HERES A SECOND NOTICE ABOUT THE 16TH ANNUAL BOWLATHON.
THE EVENT IS FOR “A MOTHERS’S KISS” ORGANIZATION.
THE ORGANIZATION PROVIDESS SUPPORT FOR THE FAMILIES WITH CHILDHOOD CANCER PATIENTS

THE BOWLING EVENT IS NOVEMBER 2ND AT 8PM
WHO WANTS TO GO AND SEE ME BOWL A PERFECT GAME
I BELIEVE LAST YEAR I MISSED A 300 BY 12 POINTS, IT WAS VERY UPSETTING.

EMAIL ME IF YOU’RE INTERESTED IN JOINING ME

LIFT:

1 POWER SNATCH
1 HANG POWER SNATCH
1 HIGH HANG POWER SNATCH
COMPLETE 6 SETS OF THE COMPLEX
1 SET EVERY 90 SECONDS

WORKOUT:

5 ROUNDS
RUN 400
50 AIR SQUATS

LIFT:

OVERHEAD SQUAT
10 X 3
EVERY 60 SECONDS

WORKOUT:

20 ON 10 OFF 8 ROUNDS EACH EXERCISE
ROW
PUSH UP
CRUNCH
AIR SQUAT
REST 1 MIN BETWEEN RDS

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

THE BARBELLS FOR BOOBS EVENT WILL BE NEXT WEEK, SATURDAY OCTOBER 26TH.
9:30 AM WILL BE THE WARM UP AND 10 AM FOR THE WORKOUT.
YOU CAN DONATE TO THE CAUSE AT:
https://fudraise.barbellsforboobs.org/fundraiser/christopher-isernio

PLEASE TELL YOUR FRIENDS AND FAMILY TO DONATE, WE ALL KNOW HOW IMPORTANT BOOBS ARE, THERE FUN FOR THE WHOLE FAMILY!
THERE IS A SIGN UP SHEET AT THE DESK FOR T SHIRTS.
THANK YOU AND GOD BLESS

LIFT:

BACK SQUAT
10 X 10 @50-60%
WITH A PARTNER ALTERNATE BETWEEN DOING 10 REPS EACH.
THERE IS NO PROGRAMMED REST OTHER THAN WHEN YOUR PARTNER IS GOING.
THIS IS 100 REPS EACH, KEEP SWITCHING 10 REPS EACH TILL 200 REPS ARE COMPLETED

WORKOUT:

15 min AMRAP
BIKE FOR CALORIES 15/12
50 DOUBLE UNDERS
15 SWINGS 70/53

LIFT:

BENCH PRESS:

5 X 5
5 REPS EVERY 90 SECONDS

WORKOUT:

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 DUMBBELL THRUSTERS
6 TOES TO BAR
24 DOUBLE UNDERS

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

SORRY ABOUT THE TOES TO BAR!
I TOLD YOU TO DO GHD!!!

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

FRONT SQUAT
5 X 5
5 REPS EVERY 75 90 SECONDS

WORKOUT:

100 TOES TO BAR
EVERY BREAK YOU TAKE = 10 BURPEE