Wednesday, Oct 1st

September 30, 2014

For Time!
30-20-10
MB Cleans
MB Sit-ups
MB Push Ups (Hands on ball)

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Tuesday, Sept 30th

September 29, 2014

2 Rounds for max reps! (15 mins)
2 min max effort hang power cleans (135/95)
:30 second transition
2 min max effort row (calories)
:30 second transition
2 min max effort KB Snatch (55/35)
:30 second transition

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Monday, Sept 29th

September 28, 2014

Sit ups x 50
DB Push Press x 30
DB Walking Lunges x 30
DB Push Press x 20
DB Walking Lunges x 20
DB Push Press x 10
DB Walking Lunges x 10
Sit ups x 50

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F.Y.F. 9.26.14

September 25, 2014

Run x 800m
Front Squat x 30 (135/95)
Deadlift x 20
Push Press x 10
Run x 800m
Hang Squat Clean x 30
Front Rack Lunge x 20
Thruster x 10
Run x 800m

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Keep Up!

September 24, 2014

Death By...WOD:
Row x 145m/115m + 5m each new minute.
Burpee Tuck Jump x 3
Every minute on the minute, until failure complete the wod above. There is no transition time between minutes. Each new round/minute, you must increase your row by 5m.

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Up & Down

September 23, 2014

1-5-1 (1,2,3,4,5,4,3,2,1)
Dubs (rep# x 10)
Power Clean & Jerk (155/105)
ex: Dubs x 10, PC & J x 1 - Dubs x 20, PCJ x 2, Dubs x 30, PCJ x 3 etc...

Cash Out:
Sprint 5 x 85m Rest 1 min b/w sets

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May I have another?

September 22, 2014

Pull-Ups x 25
TGU x 10 (35/20)
Push-ups x 50
TGU x 10
Squats x 100
TGU x 10
Push-ups x 50
TGU x 10
Pull-ups x 25

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All in!

September 21, 2014

AMRAP - 7 mins
ME Kettle bell Swings (55/35)
Each broken set, pause, or setting down of the bell you must perform 10 x Burpees.

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Friday, Sept 19th

September 18, 2014

Open Gym

-or-

F.Y.F.
15 plate burpees
25 thrusters (115/75)
35 ball over shoulder (slam balls or med balls)
25 thrusters (115/75)
15 plate burpees

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D.O.W.

September 17, 2014

D.O.W. - Snatch

WOD:
9 min running clock
First 4 min:
1 ring dip
1 ring row
2,2
3,3 - etc
-1 min rest-
Last 4 min:
1 bent over row (95/65)
1 push up (hands on bar)
2,2
3,3 - etc
*score is total number of reps combined

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