Sunday, October 19, 2014

Monday 141020

Dirty Thirty
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees

30 Double Unders

Thursday, October 16, 2014

Friday 141017

For time:

50 Bench Presses, 135 lbs

--Then--

Death By Back Squat

With a continuously running clock perform:
1 Back Squat, 1x bodyweight in the first 1 min,
2 Back Squats, 1x bodyweight in the second 1 min
3 Back Squats, 1x bodyweight in the third 1 min ...

Continuing this for as long as you are able.

Wednesday, October 15, 2014

Thursday 141016

8 rounds for time of:

Row, 250 m
9 Chest-to-bar Pull-ups
7 Push-up (hand release)s
5 Box Jump (30 in.)s

Tuesday, October 14, 2014

Wednesday 141015

Snatch Balance
1-1-1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

--Then--

"Tommy Mac"
 
2 rounds for time of:
12 Burpees
12 Thrusters, 115/75 lbs
12 Burpees
12 Power Snatches, 115/75 lbs
12 Burpees
12 Push Jerks, 115/75 lbs
12 Burpees
12 Hang Power Cleans, 115/75 lbs
12 Burpees
12 Overhead Squats, 115/75 lbs

Monday, October 13, 2014

Tuesday 141014

Push Press 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

—Then—

AMRAP 20 mins: 400 m and Wall Balls
Complete as many rounds as possible in 20 mins of:
Run, 400 m

40 Wall Balls, 20/14 lbs

Sunday, October 12, 2014

Monday 141013

Push-ups : Max Set
A single set of Push-ups for max reps.

—Then—

Annie Get Your Pistol
For Time:
50-40-30-20-10
Double Unders 
Sit Ups (Abmat) 

10 Pistols after each round.

Thursday, October 9, 2014

Friday 141010

AMRAP 11 minutes:
1 Hang Clean, 115 lbs
1 Shoulder-to-Overhead, 115 lbs
1 Muscle-up
20 Double Unders
2 Hang Cleans, 115 lbs
2 Shoulder-to-Overheads, 115 lbs
2 Muscle-ups
20 Double Unders
3 Hang Cleans, 115 lbs
3 Shoulder-to-Overheads, 115 lbs
3 Muscle-ups
20 Double Unders
4 Hang Cleans, 115 lbs
4 Shoulder-to-Overheads, 115 lbs
4 Muscle-ups
20 Double Unders
5 Hang Cleans, 115 lbs
5 Shoulder-to-Overheads, 115 lbs
5 Muscle-ups
20 Double Unders
6 Hang Cleans, 115 lbs
6 Shoulder-to-Overheads, 115 lbs
6 Muscle-ups
20 Double Unders
7 Hang Cleans, 115 lbs
7 Shoulder-to-Overheads, 115 lbs
7 Muscle-ups
20 Double Unders
8 Hang Cleans, 115 lbs
8 Shoulder-to-Overheads, 115 lbs
8 Muscle-ups
20 Double Unders
10 Hang Cleans, 115 lbs
9 Shoulder-to-Overheads, 115 lbs
9 Muscle-ups
20 Double Unders
11 Hang Cleans, 115 lbs
10 Shoulder-to-Overheads, 115 lbs
10 Muscle-ups
20 Double Unders
12 Hang Cleans, 115 lbs
11 Shoulder-to-Overheads, 115 lbs
11 Muscle-ups
20 Double Unders
13 Hang Cleans, 115 lbs
12 Shoulder-to-Overheads, 115 lbs
12 Muscle-ups
20 Double Unders


If you complete the full WOD before 11 minutes restart and continue accruing reps. 

Wednesday, October 8, 2014

Thursday 141009

Row 1000 m

This is an all out effort for time.

—Then—

3 rounds for time of:
48 Battle Ropes
12 Burpee Box Jumps, 24/20 in
3 Rope Climbs

Tuesday, October 7, 2014

Wednesday 141008

5 rounds of "Hold it right there."
The goal is to hold each position for 30 seconds.  Total time for each position will be scored.

Hand Stand Hold
Air Squat Hold
Elbow Plank Hold
Dead Hang Hold from pull-up bar

—Then—

Overhead Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

—Then—

Tabata Handstand Push-up
Tabata Air Squat

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.


Alternate between these 2 movements every interval for two tabata rounds totalling 8 minutes.

Monday, October 6, 2014

Tuesday 141007

In 16 mins do:

30 Thrusters, 95/65 lbs

then in the remaining time, AMRAP of:
7 Thrusters, 95/65 lbs
9 Toes-to-bars
11 Push-up (hand release)s