Monthly Archives: October 2013

10312013

Coach Ben is a peculiar person. He doesnt celebrate Halloween. But Halloween is scary! So here is a scary workout!

Skill: 10 minutes of practice:
Skin the cat

Wod: 35 min cap.
5 rounds
10 squat snatch 135/95
20 knees to elbows
30 box jumps
Rest 2 min

Snatch should be scaled to no more than 80% of athletes 1 rm.

20131030-224006.jpg

10252013

Skill

Wall walks: accumulate 20 reps

—–

WOD

5 rounds
Bear crawl 100′
Broad jump 100′
*Do 3 burpees after every 5 broad jumps

10242013

WOD

Buy in: Row 750
3 rounds
30 squat cleans 95/65
30 hr push-ups
Cash out: Row 750

10232013

Skill

5 rounds
100 yard sprint
Rest 1 minute

—–

WOD

5 dead lifts 315/205
10 toes to bar
15 AbMat sit-up

10222013

Skill

Back squat
2 reps every minute on the min for 15 minutes.
Start at 135/95 add weight each minute

—–

WOD – 20 min cap

Run 700 m
50 Kb swings 70/50
40 burpees
Run 350
30 kb swings 70/50
20 burpees
Run 700 m