HAPPY HALLOWEEN!!!
WOD
A. Gymnastics
B. "Isabel"
For Time:
30 Snatches 60kg
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Thursday October 30, 2014
WOD
A. Back Squat Max 3
B. 1000M Row
C. 100 Push-Ups
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The 5 Key Mindset Qualities of Successful Athletes
Wednesday October 29, 2014
WOD
A. For 16 Minutes Preform
Odd Minute 3 Deadlift 70%
Even Minute 5-7 K2E/T2B
B. 3 Rounds
40 Goblet Squat 1/1.5p
30 Sit-Ups
20 Ring Row
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Tuesday October 28, 2014
KETTLEBELL CLASS TONIGHT!!!
WOD
A. Pause Jerk 2-2-2-2-2
B. 8 Rounds For Time
8 Burpee Pull-Ups
8 Push Press 35/50
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Monday October 27, 2014
WOD
A. Power Clean + Hang Clean
B. EMOM 8 Minutes
3 Hang Clean
C. 12 Minute AMRAP
3 Box Jump 24/30"
6 T2B
9 KBS
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Friday October 24, 2014
WOD
A. Strict Press 3-3-3-3-3 (Static)
B. Ring Rows 8-8-8-8 (Slow with hold)
C. 6 Rounds For Reps
90 Sec AMRAP
7 Front Squat 50/70kg
7 Ring Dip
90 Sec Rest
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Thursday October 23, 2014
WOD
A. Back Squat 3-3-3-3-3 (heavier then last week)
B. For Time:
42 Wall Ball
21 Pull-Ups
30 Wall Ball
15 Pull-Ups
18 Wall Ball
9 Pull-Ups
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Wednesday October 22, 2014
WOD
A. Over Head Squat Max 3
B. 1 Max Rep Set OHS 40/60
C. 50-40-30-20-10
D.B. Snatch 35/50lbs
Sit-Up
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Tuesday October 21, 2014
WOD
A. Gymnastics
B. EMOM 8 Min
3-5 Pull-Up/C2B
C. 15 Minute AMRAP
7 Strict K2E/T2B
14 Push-Ups
7 Steict K2E/T2B
14 Hang DB Squat Clean
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Monday October 20, 2014
WOD
A. Squat Clean Thruster
B. For Time:
21-15-9
Deadlift 70/100kg
Burpee
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Friday October 17, 2014
WOD
A. Weighted Pull-Up 5-5-5-3-3-3
B. 5 Rounds For Time:
20 Push-Up
30 Sit-Up
40 Squat
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Thursday October 16, 2014
WOD
A. Back Squat 3-3-3-3-3
B. 7 Minutes Handstand Practice
C. 8 Minute AMRAP
12 Power Snatch 30/45kg
6 Burpees "over the bar"
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Wednesday October 15, 2014
WOD
A. Hang Clean + Front Squat
B. 5 Rounds For Max Wall Ball
90 Seconds Perform
12 Deadlift 50/70kg
9 Hang Clean 50/70kg
6 Strict Pull-Up
AMRAP Wall Ball
90 Second Rest
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Tuesday October 14, 2014
KETTLEBELL CLASS TONIGHT!
WOD
A. Push Press 5-5-5-5-5
B. 5 Min Double Under Practice
C. "Helen"
3 Rounds for Time:
400M Run
21 KBS 1.5p
12 Pull-Ups
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Friday October 10, 2014
WOD
A. Snatch
B. For Time:
100 Pull-Ups
*100M Run + 10 Wall Ball
every time you come off the bar
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Thursday October 9, 2014
WOD
A. Back Squat 5-5-5-5-5
B. For Time
40-30-20-10
Weighted Box Step Up 20" 25/40lbs
Ring Push-Up
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Wednesday October 8, 2014
WOD
A. For 20 Minutes
ODD Min 3 Deadlift @ 65%
Even Min 5 Strict K2E
B. For Time:
21-15-9-6-3
Burpee to Plate
Pull-Up/C2B
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Tuesday October 7, 2014
WOD
A. Clean & Jerk
B. 10 Minute AMRAP
30 Squats
20 Hang Clean
10 Push press
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Squat Therapy
Monday October 6, 2014
WOD
A. Muscle-Up practice
B. "TABATA"
Ring Row
Push-Up
Alt Pistol
V-Up
*rest 1 Minute between exercises
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Friday October 3, 2014
WOD
A. Push Press 1-1-1-1-1 static
B. For Time
40 Deadlift 70/100kg
40 Weighted Box Step-Up 25/40lb
40 Pull-Up
400M Run
C. 100 Sit-Ups
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Thursday October 2, 2014
WOD
A. Back Squat 5-5-5-5-5 (static more then last week)
B. 3 Rounds For Reps
1 Min Row (cal)
1 Min Push Press 30/45kg
1 Min Hang DB Squat Clean 35/55lbs
1 Min Push-Up
1 Min Rest
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