Tuesday, September 30, 2014

Tuesday 9/30/14 WOD

Strength
Clean & jerk 1 rm

WOD
AMRAP in 15
5 cleans @ 95/65
7 bar over burpees

Monday, September 29, 2014

Monday 9/29/14 WOD

Strength
Squat 5x5

WOD
10 rounds
200 m run
7 pull-ups
7 front squats
7 HS push ups

Thursday, September 25, 2014

Thursday 9/25/14 WOD

Strength
Bench 5x3

WOD 
AMRAP in 12 minutes
8 push-ups
8 T2B
12 Dumbbell walking lunges @ 35/20lbs

Wednesday, September 24, 2014

Wednesday 9/24/14 WOD

6 rounds:
1 min rowing (max cal)
1 min burpees
1 min box jumps
1 min double unders
rest 1 min

Tabata 
3 rounds:
Plank
V-up
Bicycle
Hollow rock

Tuesday, September 23, 2014

Tuesday 9/23/14 WOD

Strength
Strict press
5x3

800 meter run
21 clean and jerks @ 115/95
800 meter run
21 clean and jerks @ 115/95
800 meter run

Monday, September 22, 2014

Monday 9/22/14 WOD

Strength
Front Squat
5x3

"Mary"
20 Min AMRAP
5 Handstand push-ups
10 1-legged squats (alternating)
15 pull-ups

Thursday, September 18, 2014

Wednesday, September 17, 2014

Wednesday 9/17/14 WOD

Skill
Muscle up and kipping pull ups, ring dips

"Helen"
3 rounds
400m run
21 KB swings
12 pull ups

Tuesday, September 16, 2014

Sunday, September 14, 2014

Thursday, September 11, 2014

Thursday 9/11/14 WOD

Skills
DB snatch ladder
L-sit test
Broad jump test

21-15-9
Wallball
Row for cal
Burpees

Wednesday, September 10, 2014

Wednesday 9/10/14 WOD

Strength
Bench 1 RM

"Barbara"
5 rounds for time:
15 pull ups
30 push ups
15 sit ups
30 squats

Tuesday, September 9, 2014

Monday, September 8, 2014

Thursday, September 4, 2014

Wednesday, September 3, 2014

Wednesday 9/3/14 WOD

Strength
Deadlift 5x3

AMRAP in 18 minutes
200 m run
6 Deadlifts
9 Burpee pull ups

Tuesday, September 2, 2014