20121101

WOD

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

20121031

WOD

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

20121030

WOD

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

If unable to do Muscle-ups, substitute Burpee pull-ups.

20121029

WOD

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

20121026

WOD

Set a cone at 20 meters. Five rounds for time of:

185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

20121025

WOD

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

20121024

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

20121023

WOD 1

Row 500m
40 Dead hang pull-ups

WOD 2

#95/115 Push Press

On the minute for 10 minutes complete

5-5-5-5-5-6-7-8-9-10

WOD 3

3 rounds for time

10 right hand kettlebell snatches 1.5 pood
5 HSPU
10 left hand kettlebell snatches 1.5 pood
5 HSPU

20121022

WOD 1

5 sets x 2 Reps with 90% 1RM Power Clean

WOD 2

20 Min AMRAP

5 24" Box Jumps
10 Pull-Ups
15 Double Unders

WOD #3

Skill Work

20121019

Friday

WOD#1

10 Box Jump
10 Broad Jump
10 Wall Ball Explosions (Throw as high as you can)
10 Rabbit Jumps

WOD#2

3 Rounds

500m Row
30 Clean and Jerk 95#
30 Pull-Up
30 Double Under
30 Box Jump

WOD#3

Friday Clean up for time....

20121018

Thursday

WOD#1

10x100m Sprints @ 80%

Goal is to maintain pace.

WOD#2

10-8-5-5-3-3

Power Clean

WOD#3

100 ABMat Situps

20121017

Wednesday

WOD#1

Run 5K

WOD#2

50 20# Wall Ball
50 Pull-up
50 95# Push Press
50 20" Box Jumps
50 Hand Release Push-ups
50 Sit-ups
50 Hand Stand Push-Ups

WOD#3

Skill Work

20121016

Tuesday

Today is a PR day.

Go slow on the warm-up and give it all in the PR workout.

WOD#1

Row 1k
10 Pull-ups
10 Push Ups
50 Double Unders

WOD#2

PR on 3RM

10-8-5-5-3-3

Squat

20121015

This week we will work on Endurance Mon, Wed, and Friday.  Tues and Thursday will be strength days establishing PR's.

Monday

WOD#1

Row 500m
40 Air Squat
30 Sit-ups
20 Push-Ups
10 Pull-ups

WOD#2

5 Rounds

115/95#

15 Deadlift
12 Hang Clean
9 Front Squat
6 Push Press

Post Load and time

WOD#3

Row 1k

20121012

Your Day

Pick a Hero, Girl, or go for a PR.

20121011

WOD#1

Dynamic Warm-Up

3 Rounds, 10 Reps each

24" Box Jumps
Broad Jumps
Rabbit Jumps

WOD#2

Cindy

20 min AMRAP

5 Pull-Ups
10 Push-ups
15 Squats

20121010

WOD#1

 On the minute for 10 min

3 75% 1RM Power Clean

Post load.  For every missed lift = 10 Burpees

WOD#2

Rifles Gone Bad

Sledge Hammer Strikes Right
Box Jumps 20"
Sledge Hammer Strikes Left
20# Wall Ball
Calorie Row

WOD#3

Recover....

20121009

WOD#1

Row 2k

WOD#2

5x3 Strict Press
5x5 Push Press
5x7 Push Jerk

Use the same weight for each lift.  This should be your 5RM for strict press.

i.e. Use 135# for SP, PP, & PJ.

WOD#3

Stretch for 10 min.

20121008

WOD #1

Snatch Ladder

Complete 4 Snatches every other minute.

Start with 65# and add 20# each round.  Post total rounds complete.

i.e.

Round 1 - 65# x 4 in 2 min
Round 2 - 85# x 4 in 4 min
Round 3 - 105# x 4 in 6 min

WOD#2

For time.

50 1.5 Pood KBS
100 Double Unders
50 Pull-Ups
100 AB-Mat Sit-ups
50 T2B
100 20" Box Jump
50 Lunges
100 Air Squats

WOD#3

-Rest-

20121005

Hero Day.

It's been a long week.  Pick a Hero WOD, give it your all, eat, sleep, and hydrate this weekend - be ready for next week.

Annie doing DT...

20121004

WOD#1

Death by Tire Flips.

Post Rounds.

-Rest 3 Min-

Death by 10 M

Post Rounds

-Rest 3 min-

Death by Double Unders

1 min = 10 Double Unders

so at 0:00 complete 10 Double Unders
1:00 - 20 Double Unders
2:00 - 30 Double Unders....

20121003

WOD #1

Row 3K

WOD#2

5 Rounds for time

10 65# Snatch
10 Burpees
10 20" Box Jumps

WOD#3

5 Rounds to completion

10 Ring Dips
10 Hand Release Push-Ups

20121002

WOD #1

One even minutes starting with 0:

10 Overhead Squat at 50% 1RM

On odd minutes starting at 1:

10 Pull-ups

for 10 min (at 9:00 last set of pull-ups)

Any failed min. = penalty

Penalty = 5 min of planks

WOD#2

7 Min AMRAP

10 Air Squats
100m Sprint

WOD#3

100 AB Mat Sit-ups
50 Toes to Bar

at your own pace.  For completion.