Fall Challenge #7

This week, Tom is trying to crush your legs...big surprise! Grab a barbell and get ready to embrace the suck.

"Quadzilla"

5 rounds for time:
2 "reps" of the Bear Complex
6 Walking Lunges with same barbell

RX weights are 155/105, but please participate with whatever weight possible!

If you are unfamiliar with the "Bear" it is as follows - clean, front squat, shoulder to overhead to back, back squat, shoulder to overhead. A squat clean thruster into a back squat thruster is completely acceptable.

Please note that you must complete the shoulder to overhead from the back before starting the lunges. Lunges may be done with the bar in the front or back rack position.

Fall Challenge #6

Sticking with the chipper format for another week. Chris wanted to kill our "cores" this week. I guess he thinks we are all looking a little fluffy from the Holiday vibes. So, I present to you, ABDO (pronounced ab-doe).

"ABDO"

For Time:
50 One-Arm KB Swings (25 each arm, 53/35)
40 GHD Sit-ups (hands touch floor at bottom, hands touch foot pad at top)
30 Walking Lunge with single KB (15 L hand, 15 R hand)
20 Toes-to-Bar
10 One-Arm KB Thrusters (10 Each Side!)

Notes: You only need one KB for the entire WOD. You may do hand-to-hand KB swings if you want, as long as you do 25 per arm. Reps are divided evenly per side for each movement except thrusters, 10 per arm on those, but it doesn't have to be all 10 on one side and then all 10 on the other. You may do any combination that leads to 10 reps per side.

Fall Challenge #5

My turn to program this week and I liked the "chipper" we did before so much that I am going to stick with that format. It may take a little longer than 10 minutes but since its all bodyweight stuff I figured it won't leave people too banged up.

For Time:
5 Chest-2-Bar Pull-ups
10 Handstand Push-ups (Head to Floor/One Abmat)
15 Squat Box Jumps (24/20)
20 Pull-ups
25 Ring Dips
30 Alternating Jumping Lunges
35 Ring Rows (feet on box)
40 Push-ups
45 Squats
50 Sit-ups (with Abmat, no anchors, hands touch TOES at the top)

You will notice that the first nine movements rotate through a sequence of pull-press-squat and go from most difficult variation to least. If you must scale, please try to maintain the intended sequence.

"Squat Box Jump" is a move I just invented for this WOD. It is just what it sounds like. Each box jump starts in the bottom of a squat.