Monthly Archives: September 2014

9/30/2014 WOD

18 minute AMRAP, with a partner Partner #1 – 100′ bear crawl then complete 5 inverted burpees while partner #2 completes ME calorie row. Rotate once #1 completes their reps. Score is the total # of calories rowed. Elements WOD … Continue reading

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9/29/2014 WOD

Strength – 12 minutes to find 1RM – Clean 8 minute AFAP, using 75% of max clean 3 deadlifts 3 cleans 6 deadlifts 3 cleans 9 deadlifts 3 cleans 12 deadlifts **continue to add 3 deadlifts each round, cleans stay … Continue reading

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9/26/2014 WOD

30 minute AMRAP 400 m run 50 double unders **score is the total number of double unders completed

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9/25/2014 WOD

15 minute AMRAP 20 push balls 20/14 @ 10′ 25′ OH KB lunge, R arm 55/35# 20 KB swings 25′ OH KB lunge, L arm 55/35# Elements WOD 4 rounds 200 m run 6 hang power cleans 7 push-ups 8 … Continue reading

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9/24/2014 WOD

Strength – 8 minutes to find 1RM of the complex: 1 squat clean, 1 hang squat clean, 1 jerk. You cannot put the bar down during the complex For time 21 deadlifts 185/135# 21 pull-ups 400 m run 15 deadlifts … Continue reading

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9/23/2014 WOD

With a partner for max number of burpees 2 Rounds 3 minute AFAP 15 power clean and jerks 115/75# -each partner does 15 reps ME burpees to plate with time remaining. Partners must alternate burpees Rest 1 minute 3 minute … Continue reading

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9/22/2014 WOD

Tabata – air squats – sit-ups – ring rows – inverted push-ups, 12″ box **score is the total of the lowest number for each movement Elements WOD 5 rounds 2 minute AFAP 10 OH squats 15 Kb swings ME – … Continue reading

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