Thursday 10/31/13

:WOD:

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Wednesday 10/30/13

:SKILL:

EMOM 10 minutes

odd- 20 Push ups

even- 3-6 reps of squat therapy 

:WOD:

3 rounds for time

40 abmat sit-ups

15 foot Rope climb, 2 ascents

http://youtu.be/9USQl7eLGMY

Tuesday 10/29/13

:WOD:

10-8-6-4-2 Squat Snatches, 115/80

50 Double unders after every set of snatches.

:SWOD:(after wod)

establish 1rm split jerk (from racks)

SWOD 

Sumo dead lift

7-7-7-7

:wod:

3 rounds

400 m run

50 air squats

10 hspu

:WOD:

"Lift up Luke"

5 minute AMRAP

4 power cleans 

24 double unders

10 pull ups

*get after it!!!*

:SWOD:(after wod)

Establish 1 rep max

Snatch (squat or power)

Thursday 10/24/13

:WOD:

8 minute amrap

12 hand release chest slap push ups

6 handstand push ups

3 power snatch(65/115)

“Cash Out”

5 sled hill sprints(45/90)

Rest as needed between sets

Wednesday 10/23/13

:Skill:

15 minutes to establish

Max height box jump.

:WOD:

4 rounds for time

15 pull ups

20 kb swings

25 wall ball shots

Tuesday 10/22/13

:WOD:

1000m Row

20 Deads, 275/185

100 Squats

:SKILL:(after wod)

15 minutes to establish max distance

Hand stand walks(single effort)

or 

max unbroken  head touches(single effort)

Monday 10/21/13

:WOD:

(courtesy of competitors wod)

For time:

21 Thrusters, 135/95

800m Run

15 Thrusters, 135/95

400m Run

9 Thrusters, 135/95

200m Run

:SWOD:(after wod)

Pause Back Squats

7 x 2 

3 second pause at the bottom of each rep.

Unknown and unknowable

Thursday 10/17/13

:WOD:

AMRAP 15

6 Handstand Push-ups

12 Kettlebell Swings (53/35)

200m Run

 

:SWOD:(after wod)

Push Press

establish a

10 Rep max

Wednesday 10/16/13

:SWOD:

Back Squat

10 minutes to

establish a 20 rep max

:WOD:

30 muscle ups for time

*if you cant do muscle ups, alternate between 3 pullups and 3 dips for 30 rounds*

Tuesday 10/15/13

:SKILL:

3 attempts at max distance handstand walk

:WOD:

Complete the following complex on the minute:

1 Squat Clean

2 Push Jerks

3 Power Cleans

(115/185)

Continue as long possible.  If you are under 7 rounds you went too heavy or need to work on your mental game.

Monday 10/14/13

:WOD:

"Satan's Whiskers"

3 RFT:

10 C2B

10 Front Squats, 135/95(no rack)

10 Burpees

:Skill:(to be completed after wod)

Max Double unders in 2 minutes

rest 2 minutes

Max Double unders in 2 minutes

Friday 10/11/13

:WOD:

1.

7 minute amrap

Burpees to a target 6 inches above your reach. both hands must touch the target.

Rest exactly 4 minutes

2.

800 meter sprint for time

Thursday 10/10/13

:WOD:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

45/75 pound Snatch, 30 reps

74/135 pound Snatch, 30 reps

100/165 pound Snatch, 30 reps

120/210 pound Snatch, as many reps as possible

*This can be a muscle snatch, a power snatch, a squat snatch or a split snatch*

“Cash out”

1000 meter row (time trial)

:WOD:

21-15-9

Pull ups

box jump

1 arm kettlebell snatches(alternating)

:SKILL:(after wod)

2 minute max double unders

Tuesday 10/8/13

:SWOD:

Deadlift

10-10-10

:WOD:

21-15-9

Handstand head touches

Hang Power Cleans(95/135)

Monday 10/7/13

SWOD: 

Front Squats 

3-3-3-3-3

:WOD:

4 minute AMRAP

7 DB/KB Thrusters(you choose weight)

7 Push ups

2 minute rest

4 minute AMRAP 

10 toes to bar

20 double unders

WOD:
4 rounds
10 tire flips
2 min hanging from pullup bar
20 plyo push ups

“cash out” 1000m row 

Thursday 10/3/13

:SKILL:

5 legless rope climbs or

practice standard rope climbs

:WOD:

4 rounds

50 double unders 

25 walking lunge steps

400 meter run

10 burpees 

Wednesday 10/2/13

SWOD: Deadlift 

5-5-5-5-5

:WOD:

You Choose

"Grace"

For time:

135 pound Clean and Jerk, 30 reps

OR

"Isabel"

For time:

Snatch 135 pounds, 30 reps