Warm up: 400m run, 30 abmat sit ups, 20 burpees
WOD: 12 min AMRAP 3 rep increase
3 push press @ 50% body weight
3 Romanian deadlifts @ 50% body weight
3 calories on the rower
6,6,6
9,9,9, and so on
Friday, October 31, 2014
Thursday, October 30, 2014
Thursday 20141030
Warm up: 1000m row
WOD: 5 rounds of
5 Power Cleans @ 100% bodyweight
10 box jumps @ 24/20"
WOD: 5 rounds of
5 Power Cleans @ 100% bodyweight
10 box jumps @ 24/20"
Wednesday, October 29, 2014
Wednesday 20141029
Warm up: 500m row, 25 dumbbell push up rows @ 25/10#,
25 burpees
WOD: YingYang 15min AMRAP
3 ring dips
6 C2B pull ups
9 explosive push ups (6" stack up)
25 burpees
WOD: YingYang 15min AMRAP
3 ring dips
6 C2B pull ups
9 explosive push ups (6" stack up)
Tuesday, October 28, 2014
Tuesday 20141028
Warm up: 500m row, 25 push ups, 25 ghd sit ups
WOD: complete for time
800m run
40 wallball shots @ 20/14#
800m run
30 squat thrusters @ 115/75#
800m run
20 bar facing burpees
WOD: complete for time
800m run
40 wallball shots @ 20/14#
800m run
30 squat thrusters @ 115/75#
800m run
20 bar facing burpees
Friday, October 24, 2014
Friday 20141024
Warm up: 2min AMRAP
burpee pull ups
WOD: CFT
1000m row
50m bear crawl
21 Deadlifts @ 225/155#
50m bear crawl
15 Deadlifts @ 225/155#
50m bear crawl
9 Deadlifts @ 225/155#
burpee pull ups
WOD: CFT
1000m row
50m bear crawl
21 Deadlifts @ 225/155#
50m bear crawl
15 Deadlifts @ 225/155#
50m bear crawl
9 Deadlifts @ 225/155#
Thursday, October 23, 2014
Thursday 20141023
Warm up: 500m row, 30 floor sweepers @ 115/85#,
20 back extensions
WOD: 5 rounds of
10 burpees
10 ea single arm dumbbell snatch @ 35/20#
100 double unders
20 back extensions
WOD: 5 rounds of
10 burpees
10 ea single arm dumbbell snatch @ 35/20#
100 double unders
Wednesday, October 22, 2014
Wednesday 20141022
Warm up: 500m row, 400m run, 30 push ups, 20 GHDs, 10 burpees
WOD: 15min AMRAP
10 sprinter toe touches ( l+r=1)
10 KB swings @ 53/35#
10 K2E
WOD: 15min AMRAP
10 sprinter toe touches ( l+r=1)
10 KB swings @ 53/35#
10 K2E
Tuesday, October 21, 2014
Tuesday 20141021
Warm up: 500m row, 30 GHD s, 10 HSPU
WOD: 3 rounds of:
10 push press@ 95/55#
25m overhead barbell walk @ 95/55#
10 overhead squats @ 95/55#
25m overhead barbell walk @ 95/55#
WOD: 3 rounds of:
10 push press@ 95/55#
25m overhead barbell walk @ 95/55#
10 overhead squats @ 95/55#
25m overhead barbell walk @ 95/55#
Monday, October 20, 2014
Monday 20141020
Warm up: 500m row, 400m run, 30 ghds, 20 Burpees, 100 double under
WOD: 4 rounds of
15 front squats @ 115/65#
10 pull ups (overhand grip)
5 box jumps @ 30"
WOD: 4 rounds of
15 front squats @ 115/65#
10 pull ups (overhand grip)
5 box jumps @ 30"
Friday, October 17, 2014
Friday 20141017
Warm up: 400m run, 20 bench press @ 75% bodyweight,
20 GHDs
WOD: 10min AMRAP
25m sprint
10 push ups
25m sprint
10 sit ups
20 GHDs
WOD: 10min AMRAP
25m sprint
10 push ups
25m sprint
10 sit ups
Thursday, October 16, 2014
Thursday 20141016
Warm up: 500m row, 50 spiderman push ups,
50 sprinter toe touches
WOD: 4 rounds of
50 double unders
10 ring dips
5 SDHP @ 135/95#
50 sprinter toe touches
WOD: 4 rounds of
50 double unders
10 ring dips
5 SDHP @ 135/95#
Wednesday, October 15, 2014
Wednesday 20141015
Warm up: 800m, 50 push ups, 50 sit ups
WOD: EMOTM Ascending reps
Squat thrusters @ 95/45#
burpee bar hops
start with 1 ea, and increase 1 rep every minute
until you can't complete all reps in one minute.
10 round minimum
WOD: EMOTM Ascending reps
Squat thrusters @ 95/45#
burpee bar hops
start with 1 ea, and increase 1 rep every minute
until you can't complete all reps in one minute.
10 round minimum
Tuesday, October 14, 2014
Friday, October 10, 2014
Friday 20141010
Warm up: 50 push ups, 50 sit ups, 800m run
WOD: 10 rounds of
3 Bench press @ 50% bodyweight
5 Deadlifts @ bodyweight
7 T2B
WOD: 10 rounds of
3 Bench press @ 50% bodyweight
5 Deadlifts @ bodyweight
7 T2B
Thursday, October 9, 2014
Thursday 20141009
Warm up: 400m run, 30 ghd s, 20 burpees,
100 jumpropes
WOD: 10 down to 1
C2B pull ups
Snatches @ 50% bodyweight
100 jumpropes
WOD: 10 down to 1
C2B pull ups
Snatches @ 50% bodyweight
Wednesday, October 8, 2014
Tuesday, October 7, 2014
Tuesday 20141007
Warm up: 500m row, 400m run, 30 sit ups, 20 push ups,
10 pull ups
WOD: 5 rounds of
10 k2e
5 overhead squats @ 115/75#
10 pull ups
WOD: 5 rounds of
10 k2e
5 overhead squats @ 115/75#
Friday, October 3, 2014
Friday 20141003
Warm up: 500m row, 400m run, 30 push ups,
20 GHDs, 10 burpees
WOD: "Double Vision"
*10 wallball double shots @ 20/12#
15 double crunch sit ups
20 Double unders
*start like a regular wallball, squat, thrust up and push medball
up to target. Then do an airsquat while the medball is in the ai
20 GHDs, 10 burpees
WOD: "Double Vision"
*10 wallball double shots @ 20/12#
15 double crunch sit ups
20 Double unders
*start like a regular wallball, squat, thrust up and push medball
up to target. Then do an airsquat while the medball is in the ai
Thursday, October 2, 2014
Thursday 20141002
Warm up: 500m row, 40 sit ups, 30 push ups, 20 GHDs, 10 burpees
WOD: 3 rounds of
10 push press @ 135/95#
10 kb swings @ 53/35#
10 spiderman push ups(5ea)
400m run
WOD: 3 rounds of
10 push press @ 135/95#
10 kb swings @ 53/35#
10 spiderman push ups(5ea)
400m run
Wednesday, October 1, 2014
Wednesday 20141001
Warm up: 50 SDHP W/ 35# Bar, 400m run,
30 push ups, 20 GHDs, 10 burpees
WOD: 10min AMRAP
150m row
10 deadlifts @ 185/135#
5 C2B pulls
30 push ups, 20 GHDs, 10 burpees
WOD: 10min AMRAP
150m row
10 deadlifts @ 185/135#
5 C2B pulls
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