9-1-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WE WILL BE CLOSED FOR LABOR DAY WEEKEND!
9-3-11/ 9-4-11/ 9-5-11

WOD 8-31-11

5 x DUMBBELL SNATCH'S 55/35pds (5 per arm)

15 x BODYWEIGHT ROWS

25 x PUSH PRESS 75/55pds

5 ROUNDS

WOD 8-30-11

10 x DEADLIFT 225/135
10 x BAR FACING BURPEE'S

10 x TOES TO BAR

5 ROUNDS

FINISH = 200 x RUSSIAN TWISTS

WOD 8-29-11

"CINDY"

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

AFTER EACH ROUND

1 x CLEAN & JERK 155/95pds Advanced = 185/115

AMRAP IN 20min

FINISH = 100 x SITUPS

WOD 8-26-11

ROW 400 METERS

10 x SQUAT SNATCH'S 95/65

5 ROUNDS

FINISH = STRICT PULLUPS x REPS = FAILURE x 3 SETS

WOD 8-24-11

POWER CLEAN

3-3-3-3-3

30 x WALL BALL 20/16

30 x KB SWINGS (Russian) 70.5/45pds

30 x SIDE TO SIDE PUSHUPS (Over a 45pd plate)

3 ROUNDS

WOD 8-23-11

5 x MANMAKERS 35/25pds DB'S

15 x BOX JUMP'S 24"/20"

AMRAP IN 15min

FINISH = CORE WORK YOUR CHOICE

WOD 8-22-11

"SEVEN'S"

7 x HSPU

7 x THRUSTERS 135/95pds

7 x TOES TO BAR

7 x DEADLIFTS 245/155pds

7 x KB SWINGS 70.5/50pds

7 x BURPEE"S 

7 x PULLUPS

7 ROUNDS 

WOD 8-18-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 8-17-11

RUN 400 METERS

21 x DEADLIFT 225/135

21 x PULLUPS

RUN 400 METERS

15 x DEADLIFT

15 x PULLUPS

RUN 400 METERS

9 x DEADLIFTS

9 x PULLUPS

FINISH = 15 x BACK EXTENSIONS

                 15 x TOES TO BAR

                     3 ROUNDS

WOD 8-16-11

TABATA DOUBLE UNDERS

TABATA PUSHUPS

TABATA SITUPS

TABATA BOX JUMPS

TABATA PUSH PRESS 45/30pds

 

WOD 8-15-11

10 x FRONT SQUATS 135/85pds  Advanced = 155/100pds

10 x BAR FACING BURPEE"S

10 x KB SWINGS 50/35pds (5 per arm)

5 ROUNDS

FINISH = 50 x V-UPS 25/15pds

WOD 8-12-11

10 x SHOULDER PRESS 135/95pds

20 x WALL BALL 20/16pds

30 x TOES TO BAR

40 x POWER CLEANS 135/95pds

50 x BURPEE'S

60 x SDLHP 70.5/50pd KB

WOD 8-11-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 8-10-11

10 x STRICT PULLUPS

20 x HAND RELEASE PUSHUPS

30 x KB SWINGS 50/35pds

5 ROUNDS

FINISH = 5 x L-SITS FOR TIME

WOD 8-9-11

OVERHEAD SQUAT

 3-3-3-3-3

WOD
4 x POWER CLEANS 95/65pds

5 x THRUSTERS 95/65 pds

6 x LUNGES (3 per leg) 95/65 pds

AMRAP IN 15MIN

FINISH = CORE FINISHER YOUR CHOICE

WOD 8-8-11

ROW 500 METERS

50 x DOUBLE UNDERS

50 x SITUPS

ROW 400 METERS

40 x DOUBLE UNDERS

40 SITUPS

ROW 300 METERS

30 x DOUBLE UNDERS

30 x SITUPS

ROW 200 METERS

20 x DOUBLE UNDERS

20 x SITUPS

ROW 100 METERS

10 x DOUBLE UNDERS

10 x SITUPS

FINISH = 300 METER FARMERS WALK 50/35

WOD 8-5-11

10 x DEADLIFT 155/100

15 x RING PUSHUPS

10 ROUNDS

FINISH = 5 x HANDSTAND HOLDS x FAIL

WOD 8-4-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 8-3-11

SQUAT SNATCH 95/65pds

 BALL CLEANS 20/16pds

MED BALL SLAMS 25/20pds

21-15-9

FINISH = 30 x BAR WIPERS

WOD 8-2-11

EVENT # 1 = 400 METER SPRINT

REST 1 MIN

EVENT # 2 = 50 x PULLUPS

REST 1 MIN

EVENT # 3 = 50 x BURPEE'S

REST 1 MIN

EVENT # 4 = ROW 1000 METERS

WOD 8-1-11

10 x THRUSTERS 115/75pds

15 x RING DIPS

20 x BOX JUMPS 24"/20"

5 ROUNDS

FINISH = 100 x KB SWINGS 50/35pds (Russian)