Nov 26, 2013

11-26-13 WOD

Challenge:
3-3-3-3-3-3-3 back squat 70%

WOD:

8 min AMRAP

8 T2B
5 Hang clean Thrusters 135/95

Nov 25, 2013

1-25-13 WOD



21-15-9
Burpee Box jumps Du's


challenge:
box jump for height 5 attempts 


Nov 21, 2013

Nov 20, 2013

11-20-13 WOD

Challenge: Mobility Training/ Efficiency W/ transitions

WOD: Partner WOD

400 M barbell Carry (partner runs with you) 45/15
100 S2OH 45/15
80 T2B 100 DU's
60 Push ups
100 lunges
40 Snatches
100 lateral jumps over bar
2 min HS hold

Nov 19, 2013

11-19-13 WOD

Challenge:
Tabata DU's

WOD:

30 Dips buy in

5 rds

1 min row
1 min burpees
1 min rest

Nov 18, 2013

11-18-13 WOD

Challenge:

Reassess and establish goals with time frames. A goal with out a deadline is just a dream

WOD:

10-9-8-7-6-5-4-3-2-1
 1-2-3-4-5-6-7-8-9-10

front squat 95/65
box jumps

Nov 16, 2013

11-15-13 WOD

Challenge:
1 min push ups
1 min rest
1 min push ups


4 rds
20 dead lifts 185/105
120 ft bear crawl
15 KB Swings

Nov 14, 2013

11-14-13 WOD

Sorry to those of you that follow are orograming. We ar having a no post month. I will tey to get the WODs up a day after!

Challenge: 15 min Gymnastic skills, work on pullups, hspu, MU's ect...

WOD:
4 min AMRAP

15 Thrusters 95/65
15 Pull ups

if 3 rds are completed with in 4 minutes add another 4 minutes

Nov 6, 2013

11-6-13 WOD



800M run buy in
then
3 rds

25 pullups
20 KB swings 53/35
15 push ups (hand release)

400 M run buy out

Challenge:
5x3 dead lift. Add load each set

11-5-13 WOD

5rds
135/95 w/ fat bar(RX)
30 sec shoulder2overhead
30 sec rest
30 sec front rack lunges
30 sec rest
30 sec Box jumps
30 sec rest

Score total reps complete
Challenge: death by chest 2 bar pull ups. Scaled to regular pull ups if needed.

Nov 4, 2013

11-4-13 WOD

WOD: 3 rds

20 Wall balls
30 DU's
500 M row

Challenge:
5X200 M sprints 2 min rest betweener