WOD 9-28-12

The" prodigy" sticking his landing on todays squat snatch WOD!

 

BURGENER SNATCH WARMUP 45/30

 

SQUAT SNATCH EVERY 30sec FOR 15 MIN

AS HEAVY AS POSSIBLE

 

FINISH = 6 x HIGH-HIGH 15yd PROWLER PUSH 180/90

WOD 9-26-12

BURGENER SNATCH WARMUP 45/30

 

7 x POWER SNATCH 95/65

14 x HR PUSHUPS

7 ROUNDS

 

FINISH = 200 x DOUBLE UNDERS

WOD 9-25-12

The morning class working on their Midline,

 using an aggresive Russian swing!

 

RUN 150 METERS

7 x STRICT PULLUPS/ CHINUPS

14 x OH KB LUNGES 35/25

AMRAP IN 15 MIN

 

MIDLINE = 5 SETS x ME RUSSIAN KB SWINGS 50/35

FOLLOWED BY x ME STRICT TOES TO BAR

WOD 9-24-12

5 x DEADLIFT 135/95

5 x HANG SQUAT CLEAN 135/95

5 x PUSH JERK 135/95

5 x FRONT SQUAT 135/95

10 x BURPEE'S

5 ROUNDS

FINISH = SKILL WORK x YOUR CHOICE

WOD 9-19-12

BACK SQUATS 225/135

BURPEE'S

10-9-8-7-6-5-4-3-2-1

FINISH = 30 x STRICT HSPU

SUB = SHOULDER PRESS x 5 SETS x 5 REPS

WOD 9-18-12

TABATA POWER CLEANS 75/55

TABATA HR PUSHUPS

TABATA SDLHP

TABATA DOUBLE UNDERS

MIDLINE = CORE WORK x YOUR CHOICE

WOD 9-17-12

RUN 400 METERS

21 x C2B PULLUPS

15 x  THRUSTERS 115/75

RUN 400 METERS

15 x C2B PULLUPS

12 x THRUSTERS 115/75

RUN 400 METERS

9 x C2B PULLUPS

9 x THRUSTERS 115/75

FINISH = 5 SETS x ME MUSCLE UPS

SUB = 30 x STRICT RING DIPS

WOD 9-12-12

7 x FRONT SQUATS 135/95

9 x TOES TO BAR 

12 x HR PUSHUPS

AMRAP IN 20 MIN

FINISH = 100 x SITUPS

WOD 9-11-12

30 x CLEAN & JERK 135/95

ROW 1000 METERS 

FOR TIME:

MIDLINE = 5 x MAX L-SIT HOLDS

WOD 9-10-12

14 x BURPEE OVER BOX JUMP 24/20

21 x PULLUPS

35 x WALL BALL 20/16

3 ROUNDS

FINISH = PRACTICE HANDSTAND WALKS

WOD 9-6-12

RUN 600 METERS

30 x PUSH PRESS 75/50

15 x BURPEE'S

3 ROUNDS

WOD 9-5-12

30 x STRICT PULLUPS

50 x OH SWINGS 50/35

70 x BACK SQUATS 155/105

50 x OH SWINGS 50/35

30 x STRICT TOES TO BAR

**Make sure you keep your core solid on swings and back squats.

If you experience back tightness, don't do RX! 

FINISH = 100 x HR PUSHUPS

WOD 9-4-12

"DIANE"

DEADLIFTS 225/135

HSPU

21-15-9

REST 5 MIN

THEN:

"ANNIE"

DOUBLE UNDERS 

SITUPS

50-40-30-20-10

WOD 9-3-12

CLOSED FOR LABOR DAY!

ENJOY THE DAY OFF