WOD

31 August 2010

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7 min AMRAP

12 stepback lunges

8 SDHP (95/55)

Strict press:  5-3-2-2-1

7 min AMRAP

8 Push press (95/55)

250m Row

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30 August 2010

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5 rounds for time

10 Pullups

15 pushups

25 Abmat situp

30 squats

or  “Angie”

100 pullups

100 pushups

100 sit ups

100 squats

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27 August 2010

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Overhead Squat 3-2-1-1-1

Ladder Down 10,9,8,7,6,5,4,3,2,1

Overhead squat or front squat (Suggested load – OHS: 95/55, FS: 115/75)

Two Push-up Burpees


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26 August 2010

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Thursday 26 August:
800 M Run, 21 KB Swings (53/35), 75 ft walking lunges (30/24), 21 GHD OR Toes to bar
600 M Run, 15 KB Swings, 50 ft walking lunges, 15 GHD or TTB
400 M Run, 9 KB Swings, 25 ft walking lunges , 9 GHD or TTB

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25 August 2010

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“Nicole”20 Min AMRAP: 400 M Run, Max reps Pull ups Set is over once athlete comes off the bar.

Output is measured in 2 ways – total # of pull ups completed AND highest # of reps completed in a set.

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24 August 2010

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Tuesday 24 August:

Deadlift 1-1-1-1-1 Then, drop 30% from 1RM and “sell out” – max reps w/o dropping bar

12 Min Amrap: 10 SDHP (53# Men 35# Women), 10 Box Jumps, 10 Sit Ups (No Abmats)
Scale step ups for box jumps if necessary

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Monday 23 August

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“Push Up Hell”
For Time: Complete 150 Push Ups with perfect form (Full ROM, shoulders and hips move simultaneously). Rest in plank position only. For every break in form or for any excessive pause, run 100 M (length of rubber mat and back times two),
Scale to 120 or 90

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20 August 2010

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“Cindy Got Angry”

15 Min Amrap

5 Chest To Bar Pull Ups

10 Ring Push Ups

15 Gobblet Squats

(Scale to 3, 6, 9 for less seasoned athletes) OR 5 Jumping Pull ups, 10 Push ups, 15 Air Squats

Goal of this workout is to make it only moderately demanding metabolically with more of a strength/muscular endurance focus.

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19 August 2010

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Skill: Power Cleans 1-1-1-1-1

3 Rounds:

1 min max reps: Power Cleans (135/85)

1 min max reps: Ring Rows

1 min max reps: Double Unders

1 min Rest

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18 August 2010

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500 M Row: (Cash In)

3 Rounds of 200M Med Ball Tosses

20 KB Swings (53/35)

30 ABMat Situps

500 M Row: (Cash Out)

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17 August 2010

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Push Press 3-2-1-1-1

Then,

12 minute clock: Perform 5 burpees at the start of each minute, then max reps of Push Press for remainder of minute (115lb. for men, 75lb. for women).

Rest in Rack Position Only. Once the bar drops, the athlete cannot score any more reps for that minute.  Output is measured by total # of Push Press repetitions completed in 12 minutes.

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16 August 2010

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“Kelly”

5 Rounds of:

400M Run

30 Wall Ball (20lb Men, 14lb Women)

30 Box Jumps (24 in Men, 20 in Women)

(Scale to 20 reps of each movement if needed)

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14 August 200

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Chriss is feeling “froggy”…Come by for some Saturday madness!

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Friday 13 August 2010

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10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Dumbell Bench Press 
(Advanced: 45lbs, Intermediate: 25lb, Novice: 15lbs)

Burpee Pull up – hands must come off the deck every rep of the push up

Jumping Lunges 10,9,8,7….. each leg

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Thursday, 11 August 2010

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Skill: deadlift 3-3-3-3

7 rounds for time of:

185/135 pound deadlift , 10 reps, (deadlift should be about 60% of max deadlift)

15 ghd situps

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