Archive | September 2015

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21 September WOD 

Strength: 3×5 front squat WOD: 8 min amrap 3 front squats 165/115 3 hspu  6 front squats 6 hspu 9… 9… Etc. *extra work 3 rounds :30 plank hold 25/15 :30 L sit Advertisements

18 September WOD 

WOD: 10 rounds 30 double unders  5 rt arm Russian KB swing 1.5/1 5 lt arm Russian KB swing 1.5/1 300 m row  26 min cap

17 September WOD 

Strength: 7×1 clean and jerk WOD: Complete as many reps as possible in 20 minutes of: 135/95 lb. clean and jerks, 15 reps Rest 1 minute 155/105 lb. clean and jerks, 15 reps Rest 1 minute 185/125 lb. clean and jerks, 15 reps Rest 1 minute 225/145 lb. clean and jerks, 15 reps Rest 1 […]

16 September WOD 

Strength: 3×3 strict press, 3×3 push press WOD: 5 rounds 10 deadlifts 225/155 20 wallballs *extra work 20 single leg squats 2 min handstand walk 20 single leg squats

15 September WOD 

Strength: 7×1 snatch  WOD: 4 rounds 4 min interval 400 m run  10 box jump overs 30/24 ME snatch 115/75 1 min rest  *extra work 21 strict toes 2 bar 21 strict ring dips 

14 September WOD 

Strength: 5×3 front squat WOD: Complete as many reps as possible in 10 minutes of: 5 thrusters 5 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 20 thrusters 20 chest-to-bar pull-ups Etc., adding 5 reps to each exercise each round. Men use 95 lb., women use 65 lb. *extra work 30 […]

11 September WOD 

WOD:  “Filthy 50” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 pounds 50 Back extensions 50 Wall ball shots, 20/14 pound ball 50 Burpees 50 Double unders