Wednesday, October 1, 2014

Wednesday October 1st

10-01-14

With a partner alternating-
20 min EMOM:

Odd: 7 back squats (heavy but all in one set)
Even: 15 air squats, 30 double unders (use paralletes if don't have DU)

Finisher:
accumulate 100 S2O (65/45), 75 calories on rower, and 50 GHD (or sit ups)

Thursday, September 25, 2014

Thursday September 25th

9-25-14

warm up:
3x200m run -rest equal time
3x300m row- rest equal time

Strength:
1 RM overhead squat

W.O.D.
1 mile sled pull with a partner or group. If not enough sleds we will do a weighted carry.

Wednesday, September 24, 2014

Wednesday September 24th

9-24-14

Skill work:
7 rounds:
5 pull ups
5 high box jumps

W.O.D.
30-20-10- Hang Power Snatch
15-10-5- HSPU

Monday, September 22, 2014

September 22nd

9-22-14

Strength:
1 Heavy Push Jerk from the back rack
EMOM 10 min.

W.O.D.
10-9-8-7-6-5-4-3-2-1
Front Squats
200m run after each round

Thursday, September 18, 2014

Thursday Sept. 18th

9-18-14

W.O.D.
Partners, rotating at every station back and forth:
7 min. Clock:
Prowler push one direction, lunge back
6 min Clock:
5 Front Squats
5 min Clock:
4 Strict press
4 min Clock:
30 sec plank holds
3 min Clock:
2 strict pull ups
2 min Clock:
5 burpess
1 min Clock:
liners

Wednesday, September 17, 2014

Wednesday September 17th

09-17-14

W.O.D.
part 1-
2 rounds:
400m run
50 air squats
25 GHD (or sit ups)
15 Jerks

Rest 5 min.
Then:
12-9-6-3
HSPU
Ring Dips
Push ups


Fast Fact:
Did you know a 12 oz. soda has 23g of sugar, the same as 3 servings of frosted flakes or 1 piece of pecan pie?!!!

Monday, September 15, 2014

Monday September 15th

09-15-14
B-Day W.O.D. for Alle!

15 min. to find heaviest complex:
Clean DL
Hang Power Clean
Power Clean
Split Jerk

W.O.D.
13 min AMRAP:
350m row
12 sit ups
9 power cleans
6 push jerks
3 pull ups