Archive | September 2015

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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

10 September WOD 

Strength: 7×1 hang power clean + 1 front squat  WOD: 8 rounds – EMOM, complete: -Minute 1 = 5 deadlifts 275/195 -Minute 2 = 5 strict HSPU  -Minute 3 = 2 rope climb

9 September WOD 

Strength: 7×3 push press  WOD: For time: 100 double-unders 50-calorie row 25 step-ups with 45/30 lb. dumbbells to 24/20 inch box *courtesy of mainsite *extra work 9 Muscle ups/ctb  100 yd sandbag carry 6 MU/ctb 100 yd sandbag carry 3 MU/ctb  100 yd sandbag carry

8 September WOD 

Strength: 7×1 hang power snatch + 1 OHS  WOD: Complete as many rounds as possible in 15 minutes of: 155/105 lb. squat cleans, 5 reps 5 burpees, jumping over the barbell *extra work  3 rounds :30 handstand hold  :30 L sit 

4 September WOD 

Strength: 5×3 snatch grip deadlift  WOD: 3 rounds  35 cal row 15 front rack lunge steps 95/65 12 ctb pullups  *every 2 minutes you must complete 40 double unders 

3 September WOD 

Strength: 7×1 clean high pull + 1 clean  WOD: 150 KB swings 1.5/1 *after every 25 swings completed 10 wallballs will be done  *extra work  15 12 9 Toes 2 bar  Ring dips 

2 September WOD

Strength: 7×1 split jerk WOD: Three rounds for time of: 4 rope climbs 27 deadlifts 155/105 400 m run *extra work  3 rounds  15 cal row 1 min plank hold