WOD 10-30-10

ROW-CALORIES
DUMBELL THRUSTERS 35/25
SDLHP 65/45
BURPEES
BALL CLEANS 20/16
WALL BALL 20/16
       21-15-9

If you're going through hell, keep going.
Winston Churchill

WOD 10-29-10

30 x CLEAN & JERKS 135/95

FINISH = 3 x HANDSTAND HOLDS max time
                 3 x WALL SIT HOLDS max time
                 3 x LUNGE HOLDS (3 per leg) 1 min per
                 3 x L-SITS max time
                 3 x PLANKS max time

WOD 10-28-10

REST DAY/MAKE UP WOD/SKILL WORK

WOD 10-27-10

25 x Pullups
50 x Deadlifts 135/95
50 x Pushups
50 x Box jumps 24"
50 x Knee to elbow
50 x KB clean & press (25per arm) 35/25
25 x Pullups

Finish with 75 x back extensions

WOD 10-26-10

           WALL BALL + PULLUPS
              10-9-8-7-6-5-4-3-2-1
        BOX JUMPS + GHD SIT UPS
              1-2-3-4-5-6-7-8-9-10

FINISH = 100 YARD BEAR CRAWL

WOD 10-25-10

7 x  FRONT SQUAT 135pds/95pds
7 x  HSPU (If you cant do a HSPU, shoulder press 70% of your max)
14 x RING PUSHUPS
14 x KNEE TO ELBOW/ V-Ups
After each round complete a 10 yard shuttle run (4 ground touches)
          6 ROUNDS

FINISH = 100 x DOUBLE UNDERS

WOD 10-23-10

            "EVA"
    800 METER ROW
30 x KB SWINGS 50pds/35pds
30 x 30 PULLUPS
     3 ROUNDS

FINISH = 1 MILE RUN - AFAP

WOD 10-22-10

REST DAY/MAKE UP WOD/SKILL WORK

WOD 10-21-10

10 x DEADLIFT 135pds/95pds
15 x PUSHUPS (chest to ground)
        10 ROUNDS

FINISH =  5 x WHEEL ROLLOUTS
                 10 x V-UPS
                 15 x BACK EXTENTIONS
                 20 x RUSSIAN TWISTS (25pd plate)
                 ** High rep of bicycles after each round
                       3-5 ROUNDS

10-20-10

3 x THRUSTERS 135pds/95pds
4 x L-PULLUPS (If you cant do L-pullups, do 4 pullups x 4knee to elbow)
5 x POWER CLEANS 135pds/95pds
6 x BOX JUMPS 24"/20"
7 x RING DIPS
          8 ROUNDS

FINISH = 15 x RING PUSHUPS
                 15 x KNEE TO ELBOW
                       3 ROUNDS

WOD 10-19-10

10 x OVERHEAD SQUATS 95/65
10 x ONE ARM SWINGS (5 per arm) 40/25
10 x BURPEES
            5 ROUNDS

SHOULDER PRESS
       1-1-1-1-1 = RECORD YOUR MAX
** After each completed press do 15 GHD situps, for a total 0f 75reps.

WOD 10-18-10

TABATA ROW
REST 1 MIN
TABATA PULLUPS
REST 1 MIN
TABATA PUSHUPS
REST 1 MIN
TABATA SITUPS
REST 1 MIN
TABATA AIR SQUATS

TABATA = 20sec WORK x 10sec REST x 8 INTERVALS PER EXERCISE

** Your score is the least amount of reps performed in any of the eight intervals. Record your reps for each exercise. Row is measured in calories.

WOD 10-16-10

     "FRAN"
THRUSTERS 95/65
   PULLUPS
     21-15-9

WOD 10-15-10

      "ANNIE"
DOUBLE UNDERS
       SITUPS
50-40-30-20-10

FINISH = PRACTICE MUSCLE UPS
                 5 x PLANKS FOR TIME

WOD 10-14-10

REST DAY/MAKE UP WOD/SKILL WORK

WOD 10-13-10

25 x JUMPING PULLUPS
25 x AIR SQUATS
25 x PUSH PRESS 75/65
25 x PUSHUPS

     4 ROUNDS

FINISH = 3 x L-SITS FOR TIME
               150 x FLUTTER KICKS

WOD 10-12-10

1. MAX - STRICT PULLUPS
2. 10 x HANG CLEANS 95/65
           3 ROUNDS
          
1. MAX - RING DIPS
2. 15 x BOX JUMP 24''/20''
          3 ROUNDS
         
1. MAX - KNEE TO ELBOW
2. 20 x KB CLEAN AND PRESS (10 per arm)35/25
          3 ROUNDS

** Keep a tally of all your max reps!

WOD 10-11-10

15 x 1-3/4 ROPE SLAMS
10 x SDLHP 75/65
5 x SIDE 2 SIDE PLYO PUSHUPS (5 per side)
   AMRAP IN 20min

FINISH = 50 x SQUAT JUMPS
                 100 x CRUNCH'S (with a 10pd plate)
                 150 x BICYCLE'S (with a 10pd plate)
               

WOD 10-10-10

REST DAY/ WOD MAKE UP/ SKILL WORK

WOD 10-9-10

                     TEAM WOD

RUN 200 METERS WITH MEDICINE BALL 20/14
BURPEE JUMPS OVER PARALETTS
MED. BALL RUN
PUSH PRESS 65/45
MED. BALL RUN
KNEE TO ELBOW
MED.BALL RUN
KB SWINGS 35/25

***While one athlete is doing the run the other will complete as many reps as possible!

WOD 10-8-10

(Weight is at 75% of body weight)

3X Dead Lifts
3X Hang squat cleans
3X Push press
3X Front squat
Run 200 meters
    4 rounds for time

WOD 10-7-10

REST DAY/ SKILL WORK/ MAKE UP WOD

WOD 10-6-10

10 x THRUSTERS 95/65
20 x SITUPS
     10 ROUNDS

FINISH = HEAVY FARMERS WALK x 3 SETS

WOD 10-5-10

25 x PULLUPS
50 x ONE LEGGED SQUATS (25 per leg)
50 x WALL BALL 20/14
50 x KNEE TO ELBOW
50 x KB SWINGS 35/25
50 x BURPEES
25 x PULLUPS

WOD 10-4-10

5 x CLEAN & JERK 135pds/95pds
10 x RING DIPS
15 x BOX JUMPS 24''/20''
     5 ROUNDS

FINISH = 15 x RELEASE PUSHUPS
                 30 x RUSSIAN TWISTS 25pd/15pd plates
                           5 ROUNDS

WOD 10-2-10

RUN 400 meters
THRUSTERS
PULLUPS
V-UPS
21 - 15 - 9

FINISH= 10 x KNEE TO ELBOW
                15 x GHD SITUPS
                20 x BACK EXTENSIONS
                      3 ROUNDS

WOD 10-1-10

ROW 2000 METERS
    REST 60sec
TABATA x KB SWINGS
TABATA x SQUATS

FINISH = 100 x PUSH PRESS 45/25 bar