11022013

Hero WOD
“Morrison”
50-40-30-20-10
Wallball
Box Jump
KBS

10212013-10272013

Monday
STRENGTH/SKILL
Snatch 5×5
OHS 5×5

WOD
3 Rounds:
10 KB Snatch + OH Lunge Right Arm
10 KB Snatch + OH Lunge Left Arm
20 Box Jumps

FINISHER
2 x 10 GHD Sit-ups/Back Ext.

Tuesday
STRENGTH/SKILL
DL 5 x 5
5 x 5 T2B

WOD
21-15-9
DL @ 185/135#
Ring Push-up

2 minute rest

21-15-9
Front Squat @ 135/115#
Pull-up

FINISHER
Tabata Reverse Plank

Wednesday
STRENGTH/ SKILL
Back Squat 5 x 5
Push Press 5 x 5

WOD
Tabata Row
Tabata Wallball
Tabata DU
Tabata Ball Slam

Thursday
STRENGTH/SKILL
Clean 5 x 5
Front Squat 5 x 5

WOD
3 Rounds:
10 Squat Cleans @135/95#
50 DU

Friday
STRENGTH/SKILL
OTM Thruster Ladder
Men start at 95#, Women start at 65#
Add 10# every minute

WOD
10 minute AMRAP
“Cindy”
5 pull-ups
10 push-ups
15 squats

Or

10 minute AMRAP
“Mary”
5 HSPU
10 Pistols
15 pull-ups

Saturday WOD
“Fight Gone Bad”
3 or 5 Rounds of:
Wallball
SDHP
Box Jump
Push Press
Row
1 minute at each station

Sunday WOD
Partner WOD:
Together complete:
100 pull-ups while partner squat holds
100 push-ups while partner holds plate OH
100 Plate Sit-ups while partner planks
100 Goblet Squats while partner DU’s

10092013

STRENGTH/SKILL
1 Snatch + ME OHS @ 85/90/95%

WOD
4 Rounds:
7 Pull-ups
14 KB Snatch
21 Ring Push-ups

FINISHER
Hi Box Jumps (Max Height)

09152013

Hero WOD
“Klepto”
4 Rounds:
27 Box Jumps @24/20″
20 Burpees
11 Squat Cleans @145/115#

09112013

9/11 WOD

Start with 30 seconds of silence.

9 rounds:
200m Run
11 Box Jumps
11 Pull-ups
11 Burpees
11 KBS
11 Sit-ups
11 DU’s
11 Goblet Squats
200m Run

09102013

STRENGTH/SKILL
4 x 8 Press

WOD
10-9-8-7-6-5-4-3-2-1
Box Jump @ 30/24″
1-2-3-4-5-6-7-8-9-10
DL @ 225/185#

FINISHER
Tabata!

09012013

WOD
WOD A:
5 Rounds
10 Partner Tire Flips
20 Tire Box Jumps
10 Tire Push-ups

WOD B:
3 rounds:
200m run
20 Wallball
200m run
20 KBS

08292013

STRENGTH/SKILL
5 x 3 Clean

WOD
5 minute AMRAP
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Rest 1 Minute

5 minute AMRAP
5 Box Jumps
10 KBS
15 Goblet Squats

08222013

Happy Birthday “Kelly”
5 Rounds:
400m Run
30 Box Jumps @ 24/20″
30 Wallball @20/14#

08152013

SKILL
Handstand Practice (head stands, handstands, kipping HSPU, shoulder touches, handstand walks)

WOD
10 min. AMRAP
1 DL @225/185#
1 Box Jump
2 DL
2 Box Jump
3 DL
3 Box Jump, etc.