WOD

Refer A Friend

Invite A Friend To Check Us Out!
2
Oct

Thursday, October 2 2014

A. Strength – Press from Split 5 – 5 – 5 – 5 – 5
B.  3 Rounds for time:
400 Meter Row
30 KB Swings
20 Burpee (jump 6″ above reach)
1:00 REST
C. 4:00 TGU practice

1
Oct

Wednesday, October 1 2014

A. Strength – Back Squats 5 – 5 – 5 – 5 – 5
B. For Time:
10 – 1 Power Clean (M-135/115/95/75, W-95/75/65/55)
*in between each round: 10 Box Jumps (24/20″)
C. NFT – Accumulate 2-3:00 “L” sit hold

30
Sep

Tuesday, September 30 2014

400 Meter Run (they have 3:00 to complete)
Tabata – DB Snatch
400 Meter Run (they have 3:00 to complete)
Tabata – Manmaker (push-up+rt row+lt row= 1 rep)
400 Meter Run (they have 3:00 to complete)
Tabata – Ab Mat Sit-up
*score each movement total reps on tabata

29
Sep

Monday, September 29 2014

A. Work Up to Heavy 3-Rep Deadlift (8:00)
B. 7:00 AMRAP
5 Deadlift (225/155)
10 Wall Ball (20/14)
2:00 REST
C. 7:00 AMRAP
5 T2B (Advanced BMU option)
10 Slam Balls (30/20)

27
Sep

Saturday, September 27 2014

A. 15:00 AMRAP
10 Kettlebell Swings (32/20kg)
1 Shuttle Run (5M-10M-15M-20M)
10 SDLHP (KB)
1 Shuttle Run (5M-10M-15M-20M)
10 Shoots (back and forth on paralletes)
1 Shuttle Run (5M-10M-15M-20M)
B. 50 4-count Flutterkicks (with KB)

 

26
Sep

Friday, September 26 2014

A. Split Jerk – Work up to Heavy Single/technique
B. 15:00 EMOM
Minute #1 – 10 Strict Press (95/65)
Minute #2 – 12 T2Ring
Minute #3 -14 Box Jumps (24/20)

 

ENDURANCE:

4 Rounds for time:
500 Meter Row
40 WallBalls
30 Superman
10 TGU

25
Sep

Thursday, September 25 2014

A. 3 Rounds for time:
20 Weighted Lunge Steps (45/25 Plate-hold in any position)
10 GTOH (plate)
20 Weighted Lunge Steps
10 Weighted Sit-up
*rest as needed, then on your own clock
B. 5:00 Max Rope Climbs (can share/partner)

24
Sep

Wednesday, September 24 2014

A. Bench Press 3 – 3 – 3 – 3 – 3
B. For Time:
10 Calorie Row
15 Pull-up + 20 Push-up
20 Calorie Row
15 Pull-up + 20 Push-up
30 Calorie Row
15 Pull-up + 20 Push-up
20 Calorie Row
15 Pull-up + 20 Push-up
10 Calorie Row
15 Pull-up + 20 Push-up

 

ENDURANCE:

For Time:
30 – 20 – 10
Burpee
Ab Mat Sit-up
800 Meter Run
30 – 20 – 10
Pull-up
Killer Rope
800 Meter Run