04/14/2014

Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00
10 Power Cleans 95/135 (65/95)
30 Box Jumps 20/24
30 Double Unders

Metcon (No Measure)

EMOM 7:00
2 HSPU
7 TTB

04/12/2014


Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Weightlifting

Behind The Neck Jerk

04/11/2014

Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00
30 Double Unders
200m Run
30 Double Unders
10 DB Snatch Alt Sides 25/40

Metcon

Metcon (Time)

100 KB Swings For Time (16kg/24kg)

04/10/2014


Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Metcon (Time)

5 RFT
15 Box Jumps 20/24
30 Wall Ball 14/20
250m Row

Weightlifting

Clean and Jerk (5 sets of 3 reps – Across)

04/09/2014


Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Metcon (Time)

4 RFT
7 HSPU
10 Squat Cleans 165/115 (75/115)

Weightlifting

Deadlift (5 sets of 3 reps – Across )

04/08/2014


Main – WOD

View Public Whiteboard

Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Metcon (Time)

3 RFT
15 Power Snatch 65/95 (55/75)
600m Run
5 Ring MU (10 Strict Pull Ups)

Weightlifting

Thruster (5 sets of 3 reps – Across)

04/07/2014


Main – WOD

View Public Whiteboard

Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00
40 Double Unders
30 Med Ball Sit Ups

Weightlifting

Back Squat (5 sets of 3 reps – Across)