WOD

Friday Oct 31st 2014

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Bench Press:

8@70, 6@75, 6@80 of 1RM

 

20,15,10,5

 

Ring Push Ups

Box Jumps

Slamballs

 

*200m heavy sandbag run after every round

 

Programmed – October 13th 2011

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Thursday Oct 30th 2014

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Strict Weighted Pullups

3-3-3-3-3

 

 

3 Rounds For Time

 

200M Front Rack KB Carry

30 Weighted Sit-ups

 

 

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Wednesday Oct 29th 2014

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EMOM – 20 Minutes

 

ODD MINUTES

2 Power Snatches – Heavy

 

EVEN MINUTES

5 Douple push up Burpees

 

Repeat of Dec 14 2012

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Tuesday Oct 28th, 2014

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Three 6 minutes Workouts

30 sec row

30 sec rest

 

1 min rest

 

7 pullups

7 toes to bar

 

1 min rest

 

10 step back lunges w/ KB

10 KB Swings

 

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Monday Oct 27th 2014

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Back Squat

8@65, 6@70, 6@75 of 1RM

 

7 min AMRAP Barbell Complex (115#/75#)

3 Deadlifts, 3 Hang cleans, 3 thrusters

2 Deadlifts, 2 Hang cleans, 2 thrusters

1 Deadlifts, 1 Hang cleans, 1 thrusters

 

Programmed – June 28th 2012

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10/24/2014

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“The Epidemic”

 

30-25-20-15-10-5

 Calorie Row

Bent over Dumbbell row

6 HSPU at the end of each round

 

Knees Out, Elbows Up!!!

 

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10/23/2014

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“The Infection”

3 Rounds of:

15 Burpee Pull-ups

20 V-Ups 25 KBS

40 Air Squats

400 meter run

Knees Out, Elbows Up! :-P

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10/22/2014

Posted by:

“E-Bo”

 

Strict Press

10@65, 8@70, @75 of 1RM

 

50 DU cash in

 

5 Rds of:

10 Hang Cleans

10 Push Press

 

50 DU cash out

 

Knees Out, Elbows Up!! :-)

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10/21/2014

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“Smallpox”

 Dead-lift

10@65, 8@70, @75 of 1RM

 

1-10 Dead-lift (225/165)

10-1 Wall-balls(20/14)

 

Knees Out, Elbows Up!

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10/20/2014

Posted by:

“Snake Spit aka Chad Boogie”

 

Teams of 3:

3×7 min relays:

Athlete 1:

5 C2B Pull-Ups, 5 T2B

Athlete 2:

8 Burpees Box jumps

(24/20)

Athlete 3: 10 Back Squats (95/65)

1 min rest b/w 8 min clocks

 

KNEES OUT, ELBOW UP!

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Friday Oct 17th 2014

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Back Squat: 10, 8, 8 @65, 70, 75%

Tabata:

Flutter kicks

Push ups

Air Squats

KB Swings

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Thursday Oct 16th 2014

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Partner WOD – 25 minute Cut off

800M Run

60 deadlifts (135/95)

600M Run

50 DU’s

400M Run

40 wallballs

200M Run

30 power cleans

100M Run

10 rope climbs

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Wednesday Oct 15th 2014

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18 rounds:

From the front rack (65/95):

2 x step up (1 each leg, guys 20”,

gals 3 x 45# plates – 16”)

1 x front squat

1 x shoulder to overhead

cash out – 50 Cal row

 

*7 hand release PU every time

bar is dropped

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Tuesday Oct 14th, 2014

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10-1

150 M Row sprints

Box Jumps

Pull ups

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Monday Oct 13th 2014

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Bench Press: 10, 8, 8 @65,

70, 75% 1RM

 

EMOM 12 Minutes:

Odd: Weighted

Bulgarian Split Squats X 10 @

5 per leg)

Even: Ring Dips x 8

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