WOD
A. Back Squat 80%x5x5
B. 3 Rounds For Reps
1 Minute Row
1 Minute Box Jump 30/24
1 Minute Slam Ball
1 Minute D.B. Snatch 70/50lb
1 Minute Push-Up
1 Minute Rest
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Friday October 25, 2013
WOD
A. Back Squat 80%x5x5
B. 3 Rounds For Reps
1 Minute Row
1 Minute Box Jump 30/24
1 Minute Slam Ball
1 Minute D.B. Snatch 70/50lb
1 Minute Push-Up
1 Minute Rest
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Thursday October 24, 2013
WOD
A. Weighted Chin-Up 1-1-1-1-1-1-1
B. 1 Max Set Wall-Ball
C. For Time:
42 KBS 2/1.5p
21 HSPU
30 KBS 2/1.5p
15 HSPU
18 KBS 2/1.5p
9 HSPU
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*June 26 2013
Wednesday October 23, 2013
WOD
A. "Bear Complex"
7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load
You can't set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.
Tuesday October 22, 2013
WOD
A. 3 Position Snatch + OHS (from the floor)
B. "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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Monday October 21, 2013
WOD
A. Deadlift 1-1-1-1-1-10
B. 12 Rounds For Time
3 Burpees
6 KBS 2/1.5p
9 Squats
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Friday October 18, 2013
WOD
A. Back Squat 80% 4x6 sets
B. 5 Rounds For Reps
90 Second AMRAP "DT"
12 Deadlift
9 Hang Clean
6 Push Press
Rest 90 seconds
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Thursday October 17, 2013
WOD
A. Gymnastics
B. For Quality 5 Minutes at each station
Handstand Walk/Handstand Hold
Inverted Hang to Lower
Turkish Get-Up
V-Outs
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Wednesday October 16, 2013
WOD
A. Push Press 1-1-1-1-1-10
B. Max Strict Pull-Up
C. 2 Rounds Half "TABATA"
Wall Ball
Double Under
Slam Ball
30 sec between exercises
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