WOD 10-9-13

WARMUP:

COACHES CHOICE

STRENGTH:

WEIGHTED PULLUPS

5-5-5-5-5

*After each set perform

 30 X DOUBLE UNDERS

CONDITIONING:

POWER SNATCH 95/65# ADV-115/75#

KNEE TO ELBOW

21-15-9

WOD 10-8-13

WARMUP:

COACHES CHOICE

WOD:

ROW 1000 METERS

-THEN-

10 ROUNDS OF

10 X MED BALL CLEANS 20/16#

12 X HR PUSHUPS

MIDLINE:

10 X V-UPS 25/15#

15 X TOE TOUCH 25/15#

30 X RUSSIAN TWIST 25/15#

3-5 ROUNDS

WOD 10-7-13

WARMUP:

COACHES CHOICE

STRENGTH:

DEADLIFT

5-5-5-5-5

CONDITIONING:

FRONT SQUATS 155/105# ADV-175/115#

C2B PULLUPS

12-9-6

NO REST

-THEN-

BOX JUMPS 30"/24"

SHOULDER TO OVERHEAD 135/95# ADV- 155/105#

15-12-9

WOD 10-4-13

WARMUP:

COACHES CHOICE

STRENGTH:

POWER JERK

5-5-5-5-5

CONDITIONING:

WALL BALL 20/16#  *UNBROKEN

SDLHP 75/55# ADV- 95/65#

35-25-15

WOD 10-2-13

WARMUP:

COACHES CHOICE

STRENGTH:

BACK SQUAT 

5-5-5-5-5

After each set perform 7 X STRICT T2B

CONDITIONING:

1 MIN. ME X KB SWINGS 50/35# ADV- 70.5/50#

REST 1 MIN. 

1 MIN. ME X MED BALL SLAMS 25/20#

REST 1 MIN.

3 ROUNDS

REST 3 MIN.

4 X STRICT PULLUPS

6 X SHOULDER PRESS 95/65#

20 X DOUBLE UNDERS

AMRAP IN 6 MIN.

WOD 10-1-13

WARMUP:

COACHES CHOICE

WOD:

25 X BW RING or BAR ROWS

50 X DEADLIFT 155/105#

50 X HR PUSHUPS

50 X OH LUNGES 45/25#

50 X KNEE TO ELBOW

50 X KB CLEAN & PRESS

25 X BURPEE'S

WOD 9-30-13

WARMUP:

COACHES CHOICE

STRENGTH:

THRUSTER

5-5-5-5-5

After each round perform 30 unbroken sit-ups.

CONDITIONING:

RUN 400 METERS

5 X RING or BAR MUSCLE UP

10 X SQUAT CLEAN 135/95# ADV. 155/105#

3 ROUNDS