Monthly Archives: October 2014

//October

October 2014

WOD 10/31/14 Happy Halloween

2014-10-31T05:42:52+00:00

    WOD 10/31/14    3 Rounds  400m Run 20 Abmat Sit-ups 2oom Weighted Run 10 Toes to Bars

WOD 10/31/14 Happy Halloween2014-10-31T05:42:52+00:00

WOD 10/30/14

2014-10-30T05:57:56+00:00

  WOD 10/30/14 Strength: Back Squat 5x7 @ 75% Conditioning: 2 Pull-ups 1 Handstand Push-ups Every min on the min add 2 PU and 1 HSPU until workload exceeds the 1 min time period.

WOD 10/30/142014-10-30T05:57:56+00:00

WOD 10/29/14

2014-10-29T05:39:32+00:00

WOD 10/29/14 30min AMRAP 5 Power Clean 5 Bar Over Burpee 10 Front Squat 10 Lunges 20 Deadlift 20 Double unders

WOD 10/29/142014-10-29T05:39:32+00:00

WOD 10/28/14

2014-10-28T05:41:30+00:00

  WOD 10/28/14 Olympic Lifting: Work up to a "Heavy" Clean and Jerk Conditioning 4 Rounds of: 15 Sit-ups 10 Box Jump (24"/20") 15 Push-ups 10 Box Jumps (24"/20")

WOD 10/28/142014-10-28T05:41:30+00:00

WOD 10/27/14

2014-10-27T05:03:44+00:00

  WOD  10/27/14 5 Rounds for Time of: 200m Run 10 DB Press 7 Chest to Bar 5 Ring Dips

WOD 10/27/142014-10-27T05:03:44+00:00

WOD 10/24/14

2014-10-24T06:07:14+00:00

    WOD 10/24/14 A) 1 RM Snatch Balance B) 3 Rounds for time of: 10 Overhead squat (135#/95#) 50 Double-unders  

WOD 10/24/142014-10-24T06:07:14+00:00

WOD 10/23/14

2014-10-23T05:05:29+00:00

WOD 10/23/14 4 Rounds of: 20 Weighted Walking Lunges (20#/10#) 20 DB Push Press (20#/10#) 20 Weighted Step-ups (20#/10#) (20"/14") 20 DB Push-ups

WOD 10/23/142014-10-23T05:05:29+00:00

WOD 10/22/14

2014-10-22T05:30:09+00:00

WOD 10/22/14   750 Row 21 Thruster (95#/65#) 15 Pull-ups 500m Row 18 Thruster (95#/65#) 12 Pull-ups 250m Row 15 Thruster (95#/65#) 9 Pull-ups

WOD 10/22/142014-10-22T05:30:09+00:00

WOD 10/20/14

2014-10-20T06:03:59+00:00

WOD 10/20/14 5 Rounds of: 15 Bar Over Burpees 10 Deadlift 5 Hang Power Cleans

WOD 10/20/142014-10-20T06:03:59+00:00

WOD 10/17/14

2014-10-17T05:06:22+00:00

  WOD 10/17/14 4 Rounds of: 2o Cal Row 12 Abmat Sit-ups 20 Double Unders 12 Kettlebell Swings (53#/35#)

WOD 10/17/142014-10-17T05:06:22+00:00