Aug 31, 2012

8-31-12

squat clean 1-1-1-1-1-1-1

Challenge: 2 min max hang squat cleans

Aug 29, 2012

8-30-12 WOD

8-30-12 WOD
15 min amrap
200m plate carry
30 sit ups
45 Dus

Challenge: deadlift 5x5

Aug 28, 2012

8-29-12 WOD

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Challenge: 3x10 hollow rocks for quality

Aug 27, 2012

8-28-12 WOD

10-9-8-7-6-5-4-3-2-1 clean 95/135
1-2-3-4-5-6-7-8-9-10 HSPU's

Challenge: 1 min max t2b

Aug 26, 2012

8-27-12 WOD

5k Row

Challenge: tabata mountain climbers

Aug 24, 2012

PaRtY w/ MoMbO

BirtHday WOD
15 min amrap
1000m row (one time Only)
5 pull ups
10 du's
10 wall balls

Challenge: Row for Max Watts

Aug 21, 2012

8-22-12 WOD

2 Rounds
15 front squats m-135 w-95
25 burpees
800m run

Challenge:
100 air squats

8-21-12 WOD

21-15-9
Push Press 95-65
C2B
Challenge:
A)Max Consective muscle ups -use band if needed
or
B)work skills: 3×5 regular ring dips or with a 3 sec hold at bottom or top depending on skill. Use bands if needed!

Aug 19, 2012

8-20-12 WOD

Isabelle
30 snatches  m-135 w-95

Challenge:
Snatch work

Aug 15, 2012

8-16-12 WOD

10 Rounds
5 Deadlift 135/95
10 Weighted Lunges
200m Run

Challenge: Tabata Row

Aug 14, 2012

8-15-12 WOD

3 rounds
500m row
30 sit ups
15 supine ring pull ups

Challenge:
400m sprint

Aug 13, 2012

8-14-12 WOD

1-2-3-4-5-6-7-8-9-10
Wall balls
Power snatch m-75 w- 45
30 du's between rounds

Challenge:
Ohs 3x10

8-13-12 WOD

15 min amrap
Cindy

Challenge: tabata sit ups

Aug 9, 2012

8-10-12 WOD

20 min AMRAP
400m run
10 tire flips

Challenge:
400m run back wards


Aug 8, 2012

8-9-12 WOD

10 rounds
3 hspu
6 box jumps
9 floor wipers

Challenge: 3x15 weighted back extensions

Aug 7, 2012

8-8-12 WOD

Grab a partner
For Time:
100 DB Snatches 15/35
10-200m Sprints
100 Hang clean 95/135
20 muscle ups

Challenge: work a weakness

Aug 6, 2012

8-7-12 WOD

3 rounds
500m row
10 t2b
1 min plank

Challenge:
5 min
10 burpee's
20 DU's

Aug 5, 2012

8-6-12 WOD

Death by thrusters
Starting with one rep on the min and add one rep every minute until fail. 135/95

Challenge: good mornings 5x5 do not exceed 25%max deadlift

Aug 1, 2012

8-2-12 WOD

50-40-30-20-10 reps of the following...
Double unders
KB swing (53/35)
Burpees

Challenge: 4x3 shoulder press

Extra Credit: 50 C2B