Friday, September 19, 2014

Saturday September 20, 2014

WOD

Warm up
200m run
10 Dead lifts (bar)
5 Push ups
10 Sit ups
5 Leg swings

WOD
With a Partner
" DONNY "
21-15-9-9-15-21
Dead Lifts (225)
Burpees

Both partners must complete all of the reps.
1 person working at a time.

Thursday, September 18, 2014

WOD Friday, Sept. 19, 2014

WOD

Warm up

10 Down and finish
10 banded pass through
5 dips
3 hips to bar


Strength

10 x 1 front squat (heavy) EMOM

WOD

"American Dream"
20 min. AMRAP
1,2,3,4,5.....
Power clean (205/140)
Muscle ups

Alt. for muscle ups:
hips to bar and dips
pull ups and dips
ring rows and dips

Alt. for power cleans:
Stone to shoulder (175/115)


Wednesday, September 17, 2014

WOD September 18, 2014

Skill
5x5 OHS 3-5 sec hold
Light & Low


WOD
10,9,8,7,6,5,4,3,2,1 Jerks
2,4,6,8,10,12,14,16,18,20 Pull-Ups

Warm-Up
2 TGU Each Arm
10 OHS PVC
5 Kipping Swings
5 Jerks from behind neck (work on footwork)





Tuesday, September 16, 2014

WOD Wednesday September 17, 2014

WOD:
Warm-Up

Burgener Warm-up
Skill Transfer
Then:
200m Run
10 TTB
 10 Air Squats
10 Push ups

Strength
Snatch Complex
Power Snatch +Hang Snatch + Squat Snatch+ OHS
5 sets across

WOD

3RFT
500m Row
12 Burpees
21 Box Jumps (24/20)

Monday, September 15, 2014

WOD September 16th, 2014

Warm-Up
10 Air Squats
10 DUs
Spiderman Walk
Banded Pass Through

Skill 
Every min x 20min

Odd: 10 Wall Balls
Even: 40 DUs

WOD- "Satan's Whiskers"
3 RFT
10 C2B
10 F. Squats (165/115)
10 Burpees

Sunday, September 14, 2014

WOD September 15th 2014


Workout of the Day

Warm up
200 M run 
5 pull ups
5 pushups
10 situps



Strength

Three sets of:
Bench Press x 7 reps @ 20X1
Rest 20 seconds
Dynamic Push-Up x 5 reps
Rest 3 minutes






Wod

Against a two-minute running clock, complete the following:
400 Meter Run
Pull-Ups x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets


Finisher

30 push press (Bar)
not allowed to put the bar down

Friday, September 12, 2014

WOD Saturday September 13 2014

Workout of the Day


WARM UP

200 m run
5 kettlebell swings
5 box jumps
50push ups

PARTNER WOD

In teams of two, partners alternate 400 Meter Runs with a 20/14lb Wall Ball and complete as many rounds and reps as possible in 24 minutes of:
5 Burpee Box Jump Overs
10 Kettlebell Swings

While one partner is completing a 400 Meter Run, the other partner is working on the couplet.