Monthly Archives: September 2012

9/27/2012 – WOD

Strength: Push Press 7×1 (Work up to 1RM. All sets must be 90% or higher)

For time: (Main site WOD from 11/5/11)
135/95lb Push press, 20 reps
Row 300 meters
135/95lb Push press, 15 reps
Row 300 meters
135/95lb Push press, 10 reps
Row 300 meters
135/95lb Push press, 5 reps
Row 300 meters

—Rest 3 min

100 Grasshoppers for time

WOD Notes: Use 55% of your 1RM Push Press for the WOD.

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9/26/2012 – WOD

10 Min to Find 1RM Hang Power Clean

4 Rounds for Time:
25 Pull-ups
50 Double Unders (Sub: 75 Singles)
***On the top of every other min do 3 Hang Power Cleans 205/125lb (75% of 1RM). The WOD begins with 3 HPC.

—Rest 3 min

Air Dyne: 2 min for calories

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9/24/2012 – WOD

Strength: Back Squat 7×1 (All sets at 90% of your 1 rep max)

6 Rounds for Time:
5 Push Jerk 155/105lb (50% of 1RM)
10 BB Behind the Neck Walking Lunges 155/105lb

—Rest 3 min

3 Min AMRAP
Row 500m, Then with time remaining in 3 MIN AMRAP do as many tire flips.

*Score is # of tire flips

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9/21/2012 – WOD

5 Rounds
Max Yoke Carry
Max Prowler Push
Sled Pull with arms 60′
—Rest 2 min between movements
WOD Notes: Yoke and Prowler weight should be heavy enough to not exceed more than 100′ each Round. Max Distance is when Yoke drops to the ground and the prowler stops moving. You may also make up another WOD from this week.

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