Thursday 9/8/2011
WOD
12 MIN AMRAP
12 Push Press 95/65
10 Pull ups
SWOD
Back Squat 5-5-5-5
Tuesday
Tuesday 8/09/2011
2 Rounds of
“Fight Gone Bad”
1 min at each
Wall Ball 20/14
SDHP 75/55
Box Jumps 20in
Push Press 75/55
Row For cals
Rest
Two WODs for the price of one
Tuesday 7/12/11
Strength WOD
Push press 3-3-3-3-3
Metcon WOD
5-minute AMRAP
5 Box jumps (24/20)
5 Pushups
Roll out mobility
3 Rounds
20 m weighted walking lunges (45/25)
10 Manmakers m 30 f 20
10 Doubleunders
Rounds/AMRAP hybrid
Monday 6/27/11
Strength WOD
Overhead Squats 5-5-5
Metcon WOD
7 rounds
2-minute AMRAP
4 Push press (105/75)
8 Jumping lunges
1-minute rest
Push Jerk Progression
Tuesday 6/21/11
Strength WOD
Back squat 5-5-5
Metcon WOD
21 Pullups
5 Press, 5 Push press, 5 Push jerks
15 Pullups
3 Press, 3 Push press, 3 Push jerks
9 Pullups
1 Press, 1 Push press, 1 Push jerks
Fun with Bumpers
Wednesday 5/25/11
Strength WOD
Push Press 3-3-3
Metcon WOD
5 Rounds
10 Burpee to overhead (45# M/25# F)
200m Run with bumper
Dirty 30
Tuesday 5/24/11
Skill Work Turkish Get-ups
Metcon WOD
30 Box jumps (24″ m/20″ f)
30 Pullups
30 Kettlebell swings (53# m/35# f)
30 Lunges
30 Knees-to-elbows
30 Push presses (45# m/35# f)
30 Supermans
30 Wall balls (20# m/14# f)
30 Burpees
30 Double unders
Dead Legs
Monday 5/9
Strength WOD
Deadlift: 3-3-3-3-3
Metcon WOD
4 Rounds:
15 Sumo-Deadlift-High-Pull
15 Front Squat
15 Push Press
[m:75, f:55]
Perfecting the art of toes to bar
Wednesday 5/4/11
Strength WOD
Push press 5-5-5
Metcon WOD
5 Rounds
10 Front squats 115/75
10 Pushups
10 Toes to bar
Because You Didn’t Do Enough Cleans Last Week…
Tuesday 4/26/11
Strength WOD
Push Press 3-3-3-3-3
Metcon WOD
10, 9, 8….1
Power Cleans 155/95
5 In & Outs between each set of cleans
