11/10/2012 – WOD
Endurance WOD
50 GI Janes
100 Wall Balls 20/14lb
200 Double Unders
1 Mile Run
Blog
11/9/2012 – WOD
6 Rounds For Reps (30 sec on/ 30 sec off)
1)Power Snatch 115/75lb
2)Sit-ups
3)Prowler Pushes 60′ increments
4)Prowler Pull with arms
5)Air Dyne (calories)
—Rest 1 min between rounds
11/7/2012 – WOD
Strength
Deadlift 10×1 (90% of 1RM)
Conditioning
5 Rounds For Time
5 Squat Clean 185/125lb (65% of 1RM)
10 Box Jump 30/24″
15 Pull-ups
—Rest 5 min
2x (1 Min Amrap Tire Flips)
11/6/2012 – WOD
Strength
Shoulder Press 7×3 (85-90% of 1RM)
Conditioning
15 Min Amrap
15 KB Swings 70/53lb
15 Burpees
15 Toes To Bar
11/5/2012 – WOD
Strength
Back Squat 7×3 (85% or higher for all sets)
Conditioning
Row 500m ALL OUT!
—Rest 3 min
3 Rounds For Time
10 Overhead Squats 135/95lb
50 Double Unders
—Rest 3 min
Row 500m ALL OUT!
11/3/2012 – WOD
Strength
Pendlay Rows 5×5 (Heavy)
Conditioning
3 Rounds For Time (1 min at each station)
2-1 Wall Balls 20/14lb
Sit-ups
Bear Crawl (mat to mat)
Tire Flips / Farmers Carry 70/53lb
Row (calories)
Med Ball Slams
—Rest 1 min between rounds
11/2/2012 – WOD
Strength
4x 60′ Max Effort Heavy Prowler Pushes
Conditioning
5 Rounds For Time
8 Behind the Neck Barbell Lunges 175/125lb (45% of 1RM Back squat)
12 Bar Facing Burpees
250m Run
11/1/2012 – WOD
Strength
15 Min to Find 1RM Bench Press
Conditioning
15 Min Amrap
3 Hang Squat Cleans 185/125lb (65%)
6 HR Push-ups
9 Toes To Bar
Then:
30 Wall Balls (goal is to do all 30 in a row!)
10/31/2012 – WOD
“Tabata Halloween” (20 sec on, 10 sec off for 8 Rounds)
Deadlifts (50% of 1RM)
Double Unders
Pull-ups
Air Dyne (calories) or Row (meters)
***Score is total reps for each movement
