Oct 29, 2014

10-30-14 WOD

15 minute AMRAP  

5 DL
5 Hang Clean
5 Front Squat
5 push press (no double dip, this would make it a jerk!!)
5 back squat @75/45
no dropping bar between lifts in a set

30 second plank penalty for dropping bar with-in a round
(pick a weight you can straight set a whole round)

Challenge
go through complex 3X for load and quality

Oct 28, 2014

10-29-14 WOD

4 Rounds for time

800 M run
500 M row

No challenge

Oct 27, 2014

10-28-14 WOD

Death by Slam ball 40/20 (Scale as needed)

Minute 1 -1 Ball Slam
Minute 2 -2 Ball Slam
Minute 3...
Until they can not finish the amount of reps in prescribed within the minute

Challenge
100 Partner slam ball situps 30/20

Oct 26, 2014

10-27-14 WOD

3 rounds   
6 squat snatches 95/65
3 MU (or 10 pullups 5 ring dips)  

4 minute rest  
then  
3 rounds 
8 pwr snatches 95/65
15 burpees

Challenge

5X3 squat snatch for quality
(if they don't have squat snatch then pwr snatch and OH squat)

Oct 23, 2014

10-24-14 WOD

5 RFT
15 Burpee Box-Overs
15 KB Swings53/35

Challenge: 5x5 Straight Leg Deads - Same Load (If your Hammies are tight, this will limit your ROM.  Go as far as you can with Neutral Spine.  (-:)

Oct 22, 2014

10-23-14 WOD

8 Min to Complete:
75 OHS 95/65
Scale load if you feel you may not finish time cap.

Challenge: Work Snatch.  Do not add Load if reps aren't perfect. If working with a variation of the lift, stay with same load.


Oct 21, 2014

10-22-14 WOD

3 Rounds 1000m Row
1:1 Rest 

Challenge
5X3 Split Jerks

Pause 3 sec in receiving position before recovering. Focus on footwork and pushing under the bar. 
Light Load

Oct 20, 2014

10-21-14 WOD

10 Min AMRAP
5 C2B pull ups (Sub regular pull ups if you cannot do chest to bar. No not add band to do C2B)
10 push ups hand release (Strict. Chest should hit first. Chest/Legs rise at the same time.)
15 v-ups (strict)


Scale:
5 Pull Ups
5 Push Ups (scale to pushing up to knees if needed.)
25 Sculling Sit Ups 

Note: This is a core heavy workout. It's important to choose the right scale or movement variation to keep your movement correct. Maintaining a neutral spine and tight belly for push ups and going into V-ups will be very taxing. Choose a recipe that keeps the push up A PUSH UP) and A sit up A SIT UP. If the push up is lacking midline, you will sub a 1min plank, weighted if possible, followed by 30 ab mat sit ups. *Remember. In a push up, you are holding a plank while lowering and pushing your body up.

Challenge   
 Tabata Flutter kicks
 

Oct 19, 2014

10-20-14 WOD

No challenge

Partner WOD

Batman and Robin
27 min AMRAP

Partner A run 400M while 

Partner B Clean and Jerks 135/95# (1 c&J = 1 point)
switch and repeat

then
Partner A runs 400 M
Partner B Back Squats 135/95# (1 Back squat =1 point)
switch and repeat

then
Partner A runs 400M
Partner B Does Double unders (10 DU =1 point)
switch and repeat

then
Partner A runs 400M
Partner B does burpees (1 burpee =1 point)
switch and repeat

Back to C&J.... until 27 min is over


NOTE: Both partners will end up doing the movement before while the other runs before moving on to the next movements
Example
Partner A runs 
Partner B Clean and jerks
switch
Partner B runs
Partner A Clean and jerks
then switch to the back squats!

Oct 16, 2014

10-17-14 WOD

10 min AMRAP
max hang squat cleans 95/65 until fail, then
200 m run
score is max reps of squat cleans


Challenge: 5x 200 m sprint, 2 min rest in between rounds

Oct 15, 2014

10-16-14 WOD

400m run
21 HSPU
400m run
15 HSPU
400m run
9 HSPU

Challenge: 3x6 Turkish get ups (3 on right side, then 3 on left side = 1 set)

Oct 13, 2014

10-14-14 WOD

8 min AMRAP
5 thrusters 115/75
10 burpee over bar


Challenge: every 2 minutes for 12 min (6 Sets)
3 front squat 65%-70% of 1 rep max

Oct 12, 2014

10-13-14 WOD

1-2-3-4-5-6-7-8-9-10
Ball Slams 40/20
T2B


Challenge: 
15 minutes to work on MU progressions/ HS walking progressions/ forward rolls

Oct 9, 2014

10-10-14 WOD

21-15-9
back squats (60% challenge)
burpees over bar

Challenge:
15 min to complete
7 sets of 2 back squats
(Add load as you go. Starting weight should be around 50% effort. End with about 90% effort.) FORM OVER LOAD!

Oct 8, 2014

10-9-14 WOD

Stairway to heaven

250 M row
500M row
750M row
1000M row
1250M row
1000M row
750 M row
500M row
250M row

two min rest between rows

Oct 7, 2014

10-8-14 WOD

200 sit ups
100 KB swings 53/35
80 pullups
60/40 dips

break up in to any rep scheme

challenge
plank hold for time

Oct 6, 2014

10-7-14 WOD

Happy B-day Jeremy Z.
12 Min AMRAP  
15 power snatch 75/45
30 DU's
200 M run

Challenge
tabata flutter kicks

Oct 2, 2014

10-3-14 WOD

Happy Birthday Liette!
tabata situps,
tabata plank hold,
tabata mountain climbers,
tabata superman,
then buyout of 800m run and 400m row.

Oct 1, 2014

10-2-14 WOD

5 min of
30 sec box jump
30 sec rest
then 5 min of
30 sec kb swings
30 sec rest

Challenge:
2 min Max push ups

10-1-14 WOD

For Time:

Baseline
500 m row
40 air squats
30 sit ups
20 palm flash push ups
10 pull ups

Rest 3 Min

10pull ups
20 palm flash push ups
30 sit ups
40 air squats
500 m row

Challenge: 4X100 m Row. Rest as needed/no more than 2 min.