15 min AMRAP
3 supine ring pull ups
5 ring dips
7 sit ups
CHALLENGE:
death my muscle ups
EMOM add 1 MU
Oct 31, 2013
Oct 30, 2013
10-31-13 WOD
Partner pumkin WOD!
during this WOD you will pic a partner and pic a pumkin or med ball.
5 burpee penalty on the spot if pumkin touches ground.
800m run ( both partners)
30 pumkin pass sit ups
40 kb swings
50 box jumps
60 SDLHP W/KB
70 pull ups
80 push ups
90 Du's
1000m row
Challenge:
staring contest
during this WOD you will pic a partner and pic a pumkin or med ball.
5 burpee penalty on the spot if pumkin touches ground.
800m run ( both partners)
30 pumkin pass sit ups
40 kb swings
50 box jumps
60 SDLHP W/KB
70 pull ups
80 push ups
90 Du's
1000m row
Challenge:
staring contest
Oct 29, 2013
10-30-13 WOD
3 rounds
400m run
20 t2b
Challenge:
Straight leg dead lift 4x8
@20% to 30% of your 1RM
Keep it close keep it slow!
400m run
20 t2b
Challenge:
Straight leg dead lift 4x8
@20% to 30% of your 1RM
Keep it close keep it slow!
Oct 28, 2013
10-29-13 WOD
10 MIN AMRAP
1 HSPU
2 DU
2 HSPU
4 DU
3 HSPU
6 DU
4 HSPU
8 DU
ect....
Challenge: Push Up Plank Hold For Time
1 HSPU
2 DU
2 HSPU
4 DU
3 HSPU
6 DU
4 HSPU
8 DU
ect....
Challenge: Push Up Plank Hold For Time
Oct 27, 2013
10-28-13 WOD
6 rounds
1min of
2 dead lifts (95/65)
3 hang clean
4 push press
Max back squats
1 min rest
Challenge:
7x3 cleans (any style)
1min of
2 dead lifts (95/65)
3 hang clean
4 push press
Max back squats
1 min rest
Challenge:
7x3 cleans (any style)
Oct 25, 2013
10-25-13 WOD
400m run
30 burpees
400m rin
20 burpees
400m run
10 burpees
Challenge:
1000m row
30 burpees
400m rin
20 burpees
400m run
10 burpees
Challenge:
1000m row
Oct 23, 2013
10-24-13 WOD
5 Rounds
1min Row
1min Ring K2E
Challenge:
long jump for distance
then...10min Gymnastics work, pic a skill you want to work on and practice it!
1min Row
1min Ring K2E
Challenge:
long jump for distance
then...10min Gymnastics work, pic a skill you want to work on and practice it!
Oct 22, 2013
10-23-13 WOD
15 min AMRAP
5 burpees
10 sit ups
15 OH lunges 45/25 pkates
Challenge:
5x max ring suport hold. Take about a min rest.
5 burpees
10 sit ups
15 OH lunges 45/25 pkates
Challenge:
5x max ring suport hold. Take about a min rest.
Oct 21, 2013
10-22-13 WOD
3 Rounds
30 KB swings
30 DU's
Challenge:
10 min EMOM
3 squat Snatches 65% to 75%
30 KB swings
30 DU's
Challenge:
10 min EMOM
3 squat Snatches 65% to 75%
Oct 20, 2013
10-21-13 WOD
21-15-9
Pull ups
Push ups (no palm flash)
Jumping air squats
Challenge:
2 min box jumps (20/24)
Pull ups
Push ups (no palm flash)
Jumping air squats
Challenge:
2 min box jumps (20/24)
Oct 17, 2013
10-18-13 WOD
DEATH BY OHS
95/65
Every Min on the Min add one rep
min 1- 1OHS
min 2- 2OHS
min 3- 3OHS
ect..until FAIL
Challenge: 5x5 Push Press
add load each set if form is solid, working up to heaviest set of 5.
95/65
Every Min on the Min add one rep
min 1- 1OHS
min 2- 2OHS
min 3- 3OHS
ect..until FAIL
Challenge: 5x5 Push Press
add load each set if form is solid, working up to heaviest set of 5.
Oct 16, 2013
10-17-13 WOD
5 Rounds
400m run
20 pull ups
30 squats
Challenge:
Plank hold for time
400m run
20 pull ups
30 squats
Challenge:
Plank hold for time
Oct 15, 2013
10-16-13 WOD
15min AMRAM5
front squats 95/65
10 push ups
20 Du'S
Challenge:
Hand stand walking
Practice/ distance
front squats 95/65
10 push ups
20 Du'S
Challenge:
Hand stand walking
Practice/ distance
Oct 14, 2013
10-15-13 WOD
Elizabeth
21-15-9
Cleans 95/135
Ring dips
Challenge:
3 rep EMOM deadlift 65% to 75%
21-15-9
Cleans 95/135
Ring dips
Challenge:
3 rep EMOM deadlift 65% to 75%
Oct 13, 2013
10-14-13 WOD
3X800m sprints 3min rest between rounds
Challenge:
4X100m rows (work 1/4, 1/2, full pull start)
Challenge:
4X100m rows (work 1/4, 1/2, full pull start)
Oct 10, 2013
10-11-13 WOD
GI Joe
50 burpee pull ups for time
M-8'
W-7 1/2'
Challenge:
4 rounds max strict pull ups
1min rest between rounds
50 burpee pull ups for time
M-8'
W-7 1/2'
Challenge:
4 rounds max strict pull ups
1min rest between rounds
Oct 9, 2013
10-10-13 WOD
4 rounds
2min AMRAP
250m row
Max Alt. Dumbbell snatch's (35/25)
2min rest
Challenge:
3x10 deadlift 50% max all 3 sets
2min AMRAP
250m row
Max Alt. Dumbbell snatch's (35/25)
2min rest
Challenge:
3x10 deadlift 50% max all 3 sets
Oct 8, 2013
10-9-13 WOD
800m run
75 wall balls
30 C2B pull ups
Challenge:
2min max ring dips
75 wall balls
30 C2B pull ups
Challenge:
2min max ring dips
Oct 7, 2013
10-8-13 WOD
9min ascending ladder
2 t2b
2 Du's
4t2b
4Du's
6 t2b
6 Du's
8t2b
8 Du's
10................
Challenge:
tabata box jumps
M-WOD: Stretch Hammies!!!!
2 t2b
2 Du's
4t2b
4Du's
6 t2b
6 Du's
8t2b
8 Du's
10................
Challenge:
tabata box jumps
M-WOD: Stretch Hammies!!!!
Oct 6, 2013
10-7-13 WOD
Grace
30 clean and jerks for time
Challenge:
10min EMOM 60% max clean and jerk.
2 high hang squat cleans
2 front squats
30 clean and jerks for time
Challenge:
10min EMOM 60% max clean and jerk.
2 high hang squat cleans
2 front squats
Oct 3, 2013
10-4-13 WOD
Danimal
24min AMRAP
400m run
24 Du's
240m row
Challenge:
Prep for WOD
24min AMRAP
400m run
24 Du's
240m row
Challenge:
Prep for WOD
Oct 2, 2013
10-3-13 WOD
For Time
1-2-3-4-5-6-7-8-9-10
DEADS 225/135
10-9-8-7-6-5-4-3-2-1
Bar Facing Burpees
Challenge: Tabata Alt Arm Russian KB Swings 53/35
1-2-3-4-5-6-7-8-9-10
DEADS 225/135
10-9-8-7-6-5-4-3-2-1
Bar Facing Burpees
Challenge: Tabata Alt Arm Russian KB Swings 53/35
Oct 1, 2013
10-2-13 WOD
2 min EMOM 6 rounds
ON EVERY 2 MINS!
100m ROW
15 box jumps
15 T2B
record every round then add at the end for a total score
Challenge:
1min DU's
1min rest
1min DU's
ON EVERY 2 MINS!
100m ROW
15 box jumps
15 T2B
record every round then add at the end for a total score
Challenge:
1min DU's
1min rest
1min DU's
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