WODs

Fitness Wednesday 9.17.2014

10 min AMRAP:

8 Wall Ball
10 KB Swings
12 Goblet Squats

Rest 3 min

10 min AMRAP:

5 Burpees
6 Pull-ups
7 Weighted sit-ups

Rest 3 min

10 min AMRAP:

300m Row
30 sec side plank (switch sides each round)
20 mountain climbers

Balance Tuesday 9.16.2014

A. Push Press cluster; 2,2,2; rest 15 sec, rest 2 min x 3 sets

B. 6 sets – PC x 1 + TNG PJ x 2 + SJ x 1; rest as needed (all tough sets)

C1. CGBP @21X1; 3-5 x 3; rest 60 sec

C2. AMRAP ring dips (-2 x 3; rest 3 min

+
3 rounds for time:
50 m watiers walk L (2pd)
20 burpee box jump overs – 24″
5 TGU/arm – 2pd/1 pd
20 T2B
50 m waiters walk R

Fitness Tuesday 9.16.2014

EMOM for 10 min:
Odd- 15 Russian Swings (tough weight)
Even- 30 sec AMRAP perfect push-up burpee
+
10 min AMRAP:
w/ a partner both working
50ft Reverse sled drag to your partner
Bear Crawl 50ft back to start
+
10 min AMRAP:
200m Run
4 Wall Walks
50m Farmer Carry

Fitness Monday 15 2014

A.1 3 Sets: Front Rack elvevated Lunges 6-8 per leg; rest 20 sec between legs;
A.2 3 Sets: Wtd Sit-ups 20; rest 2 min
+
B1. Single Arm DB Press 6-8 per arm; rest 30 sec
B2. 5 Pull-up negatives ; rest 90 sec, x 4
+
C1. DB Pendlay Row 5 reps @ 3102; rest 30 sec
C2. 45 sec Ring FLR; rest 90 sec, x 4

Balance: Monday 15 2014

A. 6 sets – every 2 min – BS @ 20X1 x 2 (increase load per set – NOT maxes)

B. BS @20X1; 1,1,1; rest 3 min – see how it feels

C1. Wtd. chin up; 3,3,3; rest 60 sec – mix grips per set
C2. Max effort strict pull – up x 3; rest 2 min
+
For time:
15 Burpee MU @ 100%
rest 3 min
5 rounds:
4 squat clean thruster (185#135#)
6 EROM-HSPU
8 FR walking lunges (135#115#)
rest 3 min
Row 1k @ 95%