Monthly Archives: October 2014

WOD

Part 1 -Strict C2B pull ups 3 sets Max Effort Part 2- 12 min AMRAP 6 Deadlifts ( 225 / 155 ) 12 Alternating Lunges 18 Sit ups

WOD

Part 1- OTM for 10 min 50 Double Unders Part 2- 10 min AMRAP 10 Thrusters ( 95 / 65 ) 10 Box Jumps ( 24 / 20 )

WOD

14.4 14 min AMRAP Row 60 Calories 50 T2B 40 Wallballs 30 Cleans 20 Muscle Ups Men- 20 lb ball, 10 ft target 135 lb, Cleans Female- 14 lb ball, 9 ft target 95lb, Cleans …Let’s get it!!!!!

WOD

7 RFT 10 Single Arm KB Thruster ( 53 / 35 ) * must be done 3 L, 3 R, 2L, 2 R Run 200m

WOD

Part 1- Power Clean 3-3-3-3 Part 2- 10 min AMRAP 10 Med Ball Clean (20/14) 10 Push Ups 10 Shoulder Press (95/65)

WOD

Tabata T2B Burpees Front Squats ( 95 / 65 ) Push Press (95/65) *1 min between movements

WOD

Part 1- Push Press 4-4-4-4 Part 2- 12 min AMRAP (2,4,6,8,10,12,14….) KB swings ( 53 / 35 ) Hand Release Push Ups 20 Double Unders after each round

WOD

14.3 8 min AMRAP 10 Deadlift(135/95) 15 Box Jumps ( 24 / 20 ) 15 Deadlift(185/135) 15 Box Jumps 20 Deadlift(225/155) 15 Box Jumps 25 Deadlift(275/185) 15 Box Jumps 30 Deadlift (315/205) 15 Box Jumps 35 Deadlift (365/225) 15 Box Jumps

WOD

4 Rounds 1 min of Row for Calories 1 min of GTO (45/35) 1 min of Floor Press (45/35) 1 min of Goblet Squats ( 53 / 35 ) 1 min rest

WOD

14.5 For time…. 21 Thrusters 21 Bar Facing Burpees 18 Thrusters 18 Bar Facing Burpees 15 Thrusters 15 Bar Facing Burpees 12 Thrusters 12 Bar Facing Burpees 9 Thrusters 9 Bar Facing Burpees 6 Thrusters 6 Bar Facing Burpees 3 Thrusters 3 Bar Facing Burpees Men- 95lb Women- 65lb