Monthly Archives: October 2013

10/30/2013 WOD

With a parnter, 4 Rounds for total # of Reps – Box Jumps 24/18″ One partner completes as many reps as possible in one minute, switch for the next minute – Pullups One partner completes as many reps as possible … Continue reading

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10/29/2013 WOD

13.1 17 Minute AMRAP 40 Burpees 30 Snatches 75/45# 30 Burpees 30 Snatches 135/75# 20 Burpees 30 Snatches 165/100# 10 Burpees Until time expires Snatches 210/120# Compare to 3/7/2013

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10/28/2013 WOD

Skill – Tabata Double Unders 6 Rounds – Score is your lowest round For Time 21 KB Swings 55/35# 21 Def. Pushups 21 Goblet Squats 55/35# 400 M Run 15 KB Swings 55/35# 15 Def. Pushups 15 Goblet Squats 55/35# … Continue reading

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10/25/2013 WOD

15-12-9 Thrusters 95/65# SDHP 95/65# Rest/Recover 6 Minute AMRAP 7 Pullups 10 Hang Power Snatch 95/65#

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10/24/2013 WOD

Strength – Deadlift 6-4-2-1-1-1 Start at 60% of your 1RM and work up to 95% on your last rep. For Time 3 Rounds 10 Back Squats 185/135# (no rack) 10 Box Jumps 24/20″ 10 Situps 10 Calorie Row

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10/23/2013 WOD

Skill/Strength 10 minutes to work on dip progression 7 Minute AMRAP 30 Double Unders 15 Pushups 20 Squats

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10/22/2013 WOD

For time: 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20/14 @ 10’/9′ 50 Burpees 50 … Continue reading

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