October 16, 2014

IMG_9901

Warm Up:
3 min Run/Jump Rope
3×8 Box Back Squats
3×8 Pushups

2 min Plank Hold

Skill/Strength:
Coaches Choice!

WOD:
1 min Max Cals Ros
1 min Max Burpees
1 min Max DU
1 min Rest
x6

IMG_9903

October 15, 2014

IMG_9866

Warm Up:
3 min Row/Airdyne
3×8 Deadlifts
3×8 Pullups
3×8 Hang Cleans

50 Hollow Rock to Superman

Strength:
A: 3 Deadlifts (80-90%)
B: 3 Weighted Pullups
C: 3/side Suitcase Deadlifts
D: :25 max reps GHD/Partner GHR
E: 1 minute Rest

WOD:
50 Wall Balls (20/14)
30 Hang Cleans (95)
10 MU or 20 C2B

October 14, 2014

IMG_9824

Warm Up:
3 min Row
3×8 Bench/Floor Press
3×8 Pushups
3×8 Thrusters

Strength:
A: 3 Bench/Floor Press (80-90%)
B: 3 Seated Barbell Tricep Extensions
C: 6 Alternating KB Press
D: :25 max reps Push Press

AMRAP 16 minutes:
10 cal Row
6 Unbroken Thrusters (135/95)
10 Burpees

October 13, 2014

IMG_9810

Warm Up:
3 min Row
3×8 Front Squats
3×5 C2Rings
Crossover Symmetry

Strength:
A: 3 Front Squats (80-90%)
B: 3 Pendlay Rows
C: 6 Box Jumps – highest possible
D: :25 max reps OHS (135/95)
E: 1 min Rest

AMRAP 12 minutes:
6 Unbroken Snatch (115/75)
3 Double KB OHS
1 Ring Comples (3 C2R, 2 T2R, 1 MU)

October 9, 2014

IMG_9780

Warm Up:
3 min Run
3×8 Wall Balls
3 Rope Climbs
3×8 Thrusters

2 minute Plank Hold on elbows

Endurance:
6 x 200m
Rest 2:1

WOD:
21 Thrusters (115/75)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
*20 minute Cap*

October 8, 2014

IMG_9745

Warm Up:
3 min Row
3×8 Deadlifts
3×8 Pendlay Rows
3×5 Single Leg Romanian Deadlift

Strength:
Each performed on the minute
A: 5 Deadlifts (75-85%)
B: 5 Pendlay Rows
C: 6 Alternating Single Leg RDL with KB
D: :30 seconds max reps SDHP (95/65)
E: 1 minute Rest
x4

WOD:
4 Alternating Stone to Shoulder (95/65)
25m Stone Carry
15 Situps
x5

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October 7, 2014

IMG_9724

Warm Up:
3 min Row
3×10 Bench/Floor Press
3xSAP HSPU
3xSAP Ring Dips

Skill:
2 min Push Up Plank Hold

Strength:
Each to be performed on the minute
A: 5 Bench/Floor Press (75-85%)
B: 5 Weighted Ring Dips
C: 6 3-second negative HSPU, kip up
D: :30 seconds max reps Deficit Pushups (45/25 as deficit)
E: 1 minute Rest
x4

WOD:
Buy In: 25 Ring Dips
6 Shoulder to OH (165/115)
12 Burpees
x3
Buy Out: 25 Ring Dips

October 6, 2014

IMG_9705

Warm Up:
400m
3×8 Box Back Squats
3×5 Pullups
3×8 Box Front Squats

2 minute Hollow rock – rest in Superman

Strength:
Each to be completed on the minute
A: 5 Box Back Squats (75-85%)
B: 5 Weighted Pullups
C: 6 Alternating Pistols
D: :30 seconds max reps Thrusters (115/75)
E: 1 minute Rest
x4

WOD:
21 Deadlifts 9225/165)
400m
18 Deadlifts
400m
15 Deadlifts
400m
12 Deadlifts
400m

October 2, 2014

IMG_9571

Warm Up:
3 min Row/Airdyne
3×8 Box Back Squat
3×8 KBS
3×5 Strict Pullups

Endurance:
4x500m Row
Rest 90 sec between each

AMRAP 12 minutes:
6 HSPU
6 L-Pullups
2 Wall Walks
2 MU

October 1, 2014

IMG_9556

Warm Up:
3 min Run
3×8 Deadlifts
10-15 Box Jumps (30/24)
3×8 Snatch

Strength:
Deadlifts: 1×5 @ 50%, 3×5 @ 60%, 2×5 @ 70%
*Follow with 2×12 Single Leg KB Deadlifts

WOD:
12 – 9 – 6 – 3
Bodyweight Back Squat
Box Jumps (30/24)
65% Bodyweight Snatch