WOD 10-31-12

WARMUP:

RUN 800 METERS

MOBILITY 10-15 MIN

WOD:

5 x SDLHP 115/75

5 x THRUSTERS 115/75

5 x C2B PULLUPS

AMRAP IN 15 MIN

FINISH = 30 x SLOW/ STRICT RING DIPS

*Make sure ring dips are as deep as you can go!

WOD 10-30-12

WARMUP:

20 x SITUPS

30 x AIR SQUATS

40 x DOUBLE UNDERS

3 ROUNDS

STRENGTH:

2 x BACK SQUATS EVERY 30 Sec FOR 10 MIN

*Weight should be 85-90% of your max.

WOD # 1:

7 x OH KB SWINGS 70/50

3 x BOX JUMPS 30"/24"

AMRAP IN 5 MIN

REST 3 MIN

WOD # 2:

MAX WALL BALL SHOTS 20/16

EVERY PAUSE = 5 x HR PUSHUP PENALTY

AMRAP IN 5 MIN

WOD 10-29-12

WARMUP:

BURGENER SNATCH WARMUP 45/35

STRENGTH:

POWER SNATCH

5-5-5-5-5

*All snatch's are touch and go. 2-3 Min rest between sets

WOD:

OVERHEAD SQUATS 95/65 Adv-135/95

BURPEE'S

21-15-9

WOD 10-24-12

WARMUP:

RUN 300 METERS

15 x OH KB SWINGS 50/35

3 ROUNDS

WOD:

HANG SQUAT CLEANS 135/95

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

HSPU

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

WOD 10-23-12

WARMUP:

ROW 800 METERS

15 x SLOW DEADLIFTS 135/95

WOD:

RUN 400 METERS

21 x C2B PULLUPS

12 x DEADLIFT 245/155 Adv-275/185

3 ROUNDS

MIDLINE- 30 x V-UPS TO  4 RUSSIAN TWISTS

WOD 10-22-12

"THE FILTHY FIFTY"

50 x BOX JUMP 24"/20"

50 x JUMPING PULLUPS

50 x OH KB SWINGS 35/25

50 x WALKING LUNGES (25 per leg)

50 x KNEE TO ELBOW

50 x PUSH PRESS 45/35

50 x BACK EXTENSIONS

50 x WALL BALLS 20/16

50 x BURPEE'S

50 x DOUBLE UNDERS

WOD 10-19-12

WARMUP:

10 x FRONT SQUATS 

10 x SLAPPING PUSHUPS

10 x PULLUPS

3 ROUNDS

STRENGTH:

SQUAT CLEANS

3-3-2-2-1

WOD:

10 x KB SNATCHES + OH LUNGE (R) 50/35

10 x KB SNATCHES + OH LUNGE (L) 50/35

16 x OVER THE BOX JUMPS 24/20"

32 x DOUBLE UNDERS

3 ROUNDS

WOD 10-16-12

http://www.youtube.com/watch?v=yha2XAc2qu8

WARMUP:

10 x OH SWINGS 50/35

15 x AIR SQUATS

20 x JUMPING JACKS

3 ROUNDS

WOD:

5 x BACK SQUATS 225/135

10 x HR PUSHUPS

AMRAP IN 10 MIN

MIDLINE:

50 x V-UPS 25/15

WOD 10-15-12

WARMUP:

RUN 300 METERS

10 x STRICT PULLUPS

10 x BURPEE'S

20 x STRICT TOES TO BAR

20 x SLOW COUNT PUSHUPS (3 sec down/3 sec up)

WOD:

ROW 800 METERS

30 x SPLIT JERKS 115/75 (Switch legs each split)

30 x BURPEE DH STRICT PULLUPS

*135/95 is the advanced weight,

 must be able to demonstrate solid SJ with both legs!

WOD 10-12-12

WOD:

7 x C2B PULLUPS

7 x OHS 115/75 Adv.135/95

7 x BOX JUMPS 30/24 Adv 34/26

7 ROUNDS

FINISH = 10 x CLAPPING PUSHUPS

                  10 x STRICT TOES TO BAR

             3-5 ROUNDS

WOD10-10-12

WARMUP:

3 x PISTOL SQUATS 

6 x PUSHUPS

9 x OH SWINGS 50/35

AMRAP IN 5 MIN

WOD:

2 FOR 1 WALL BALL

POWER SNATCH 115/75

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

AMRAP IN 8 MIN

WOD 10-9-12

STRENGTH:

FRONT SQUAT

3-3-3-3-3

WOD:

5 x WALL WALKS

RUN 300 METERS

4 ROUNDS

WOD 10-8-12

5 x BEAR COMPLEXES 135/95

10 x  BF BURPEE'S

15 x OH SWINGS 50/35

5 x BEAR COMPLEXES 135/95

15 x BF BURPEE'S

25 x OH SWINGS 50/35

5 x BEAR COMPLEXES 135/95

20 x BF BURPEES

35 x OH SWINGS 50/35

MIDLINE = 100 x SITUPS

WOD 10-1-12

25 x SQUAT JUMPS 45/30 BAR RACKED ON BACK

20 x OH KB SWINGS 50/35

15 x PULLUPS

5 ROUNDS

 

MIDLINE = 200 x RUSSIAN TWISTS 25/15