WOD

Friday August 6

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Back Squat  5-5-5

For time:
Row 800 meters
100 Pushups
50 KTE or 100 Abmat Situps
Run 800 meters

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0

Thursday August 5

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2-3 rounds for time
25 – Box Jumps
Sprint the long Sides of the Building
Walking Lunges short side of the building
Sprint the long Sides of the Building
25 – Burpees
Sprint 200 meters with 20 lb. DynaMax Medicine Ball

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2

Wednesday August 4

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Skill – Squat Cleans 1-1-1-1-1 Reaching for Max Squat Clean

“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

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0

3 August, 2010

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Tuesday August 3

I took a beating on not wanting to post… you win

Strict Press

3 – 3 – 3 – 3-3….

AMRAP 11 Min

5 thrusters – HEAVY
15 pull ups (or 10 Chest to Bar )

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0

2 August 2010

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Satan’s Deck of Cards
Spades – Wall Ball
Diamonds – Jumping Slamball
Clubs – Toes to Bar
Hearts –  GHD Situps

Faces =10
Numbers=Numbers
Aces – team runs 200 meters

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0

31 July 2010

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DAVES Surprise

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0

30 July, 2010

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Friday
Deadlift 1-1-1-1-1-1-1 reps
AMRAP 15 Min
5 Deadlift – Heavy
15 GHD Situps
20 Weighted Step ups (10 ea leg)

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0

July 29, 2010

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Thursday
Incline Bench Press 3-3-3-3 (sub flat for beginners)
Three rounds for time of:
Row 500 meters
Incline Bodyweight bench press 21 reps (sub flat bench for beginners)

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0

July 28, 2010

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Wednesday
Skill: Clean and Jerks
21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups

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0

July 27, 2010

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Tuesday
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box


20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (sub 30 rope jumps)

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0

July 26, 2010

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Monday
Overhead squat 3-3-2-2-1-rep

AMRAP 17 Min
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
Photos from Monday Night

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0

Sat July 24, 2010

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AMPAP 20 min
Seven stations. Teams of seven rotate through each station timed by the med ball toss. Tally total points for each station

Stations
1 rest
2 pullup
3 manmakers 25/15#
4 bag clean box jumps
5 push press 75/55#
6 row (total team cals)
7 200 m med ball toss 20/14#

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0

Friday 23 July

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1,1,1,1,1,1 power cleans

Power cleans
1 a minute on the minute. Add 1 every minute

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0

Thursday 22 July

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20 Double Unders. 30 Sit Ups, 20 Slamball, 200 M Run
AMRAP 20 min

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0

Wednesday 21 July

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1 min. Max Reps Front Squat or Goblet Squat, 1 min Max Reps Box Jumps. Rest 2 min. 5 Rounds.

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