Monthly Archives: October 2013

//October

October 2013

WOD 10/31/13

2013-10-31T06:37:00+00:00

800m Run 20 HR Push-ups 20 Sit-ups 400m Run 20 HR Push-ups 20 Sit-ups 200m Run 20 HR Push-ups 20 Sit-ups 100m

WOD 10/31/132013-10-31T06:37:00+00:00

WOD 10/29/13 “Rankel”

2013-10-29T05:28:26+00:00

  WOD 10/29/13 "Rankel" Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out [...]

WOD 10/29/13 “Rankel”2013-10-29T05:28:26+00:00

WOD 10/28/13

2013-10-28T06:33:28+00:00

WOD 10/28/13 Strength/Skill 1)10 mins to achieve a 3RM Overhead Squat 2)Overhead Squats, 2x2 @80%, [email protected]%, [email protected]% of #1 Conditioning Complete as many rounds as possible in 12 minutes of: 10 Burpees 15 Pull-ups 20 Double-unders

WOD 10/28/132013-10-28T06:33:28+00:00

WOD 10/23/13 “Feel the Burn”

2013-10-23T05:47:25+00:00

  3 Rounds for Reps of: 1 min ME Weighted Jumping Squats (45#/35#) 1 min ME Sumo Deadlift High Pulls (45#/35#) 1 min ME Strict Press (45#/35#) 1 min ME Bent Over Row (45#/35#) 1 min Rest Barbell may only touch the ground during the rest period or a 5 burpee penalty will be immediately [...]

WOD 10/23/13 “Feel the Burn”2013-10-23T05:47:25+00:00

WOD 10/22/13

2013-10-22T05:35:30+00:00

  Midline Work: Reverse Tabata timer of: Wall Handstand Holds Hanging L-sits Weighted Planks (55#/35#) Superman Holds Conditioning: 4 Rounds for Time: 10 Burpees 10 Toe to Bar 10 Squats

WOD 10/22/132013-10-22T05:35:30+00:00

WOD 10/21/13

2013-10-21T15:18:35+00:00

  For Time Cal/Time/Reps: 3 min ME Row A 12-9-6 Power Clean (115#/80#) Pull-ups B 12-9-6 Thruster (115#/80#) Ring Dips 3 min ME DU

WOD 10/21/132013-10-21T15:18:35+00:00

WOD 10/18/13

2013-10-18T05:00:21+00:00

  WOD 10/18/13 Strength: 10 min to achieve Strict Press 1 RM Conditioning: 20 Pull-ups 20 Burpees 15 Pull-ups 15 Burpees 10 Pull-ups 10 Burpees 5 Pull-ups 5 Burpees 4 Pull-ups 4 Burpees 3 Pull-ups 3 Burpees 2 Pull-ups 2 Burpees 1 Pull-up 1 Burpee

WOD 10/18/132013-10-18T05:00:21+00:00