WODs

Fitness Tuesday 9.30.2014

Emom 10 min –
Odd – Renegade row x 6 reps (ea arm)
Even – RDL @3211 – 5 reps (tough)
+
10 min AMRAP:
25m FC (heavy)
25m crab walk
50ft OH walking Lunge (Plate)
25 single unders
+
10 min AMRAP:
50m sled drag (Forward)
3 wall walks
50m reverse sled drag
50ft WW/FC switch @ 25ft
50m bear crawl

Balance Tuesday 9.30.2014

A. Tng PS cluster; 3.3.3 x 3; rest 20 sec, rest 2 min (med load)

B. Press; 5,4,3,5,4,3; rest 2-3 min (second wave increase load)

C1. CGBP; 10,10,10; rest 60 sec

C2. Wtd. dip; 5,5,5; rest 2:30
+
3 TGU/arm (2pd, 1pd)
50 DU’s
3 TGU/arm
50 Cal AD
3 TGU/arm
50 DU’s
3 TGU/arm

Balance Monday 9.29.2014

A. Clean high Hang – 2 emom x 8 – moderate effort – Adjust up or down as needed

B1. Emom 3 min – BS @20X1 x 3 (@70-80%)
B2. Emom 3 min – BS @20X1 x 2 (@75-85%)

C1. 3 sets – rope climb x 2; rest 90 sec
C2. Strict Pull up; 5-7,5-7,5-7; rest 2 min

+
For time:
100ft Sled Pull (Hand over Hand)
10 E-Rom HSPU – 10″
8 burpees over Bar
6 DL (HVY
50 DU’s
6 DL (90% of 1Rm)
8 burpees over Bar
10 E-Rom HSPU
100ft Sled Pull

Fitness Monday 9.29.2014

A. DB RFESS @3010; 8-10/leg x 3; rest 2 min (rest 15 sec b/t legs)

B. Max effort in 60 sec (50lb,30lb)
30 sec Single arm PP L,
30 sec Single arm PP R
3 sets rest 2 min

C1. Single arm row; 12-15/arm x 3; rest 30 sec
C2. Single arm DB Floor Press; 12-15/arm x 3; rest 90 sec
+
3 rounds NFT
7 strict Pull ups (assisted if needed)
20 wtd. sit ups

Balance Friday 9.26.2014

A. Tng Squat Snatch – 60% of 1 RM x 4 – every 60 sec for 6 min
B. Tng Squat Snatch – 70% of 1RM x 3 – every 45 sec for 3:45
C. Tng Squat Snatch – 80% 1RM x 2 – every 30 sec for 2 min
D. Wtd. pull up; 8,6,4,2; rest 2-3 min
+
3 sets NFT:
3 Bar MU
10 Unbroken CTB

Fitness Friday 9.26.2014

12 Min EMOM
Odd DB PP 12
Even DB Snatch (alt) 6 ea

Rest 3 min

3 Rounds For Time

50m Suitcase carry L (tough)
8 jumping squats
50m Suitcase carry R
8 wtd. sit ups
50 single unders

rest walk 60 sec

Balance Wednesday 9.24.2014

3 sets @ 90%:
30 sec Box Jumps – jump down, no rebounding
30 sec rest
30 sec Pull-ups (try to slow them down)
30 sec rest
30 sec Box Jumps – jump down, no rebounding
30 sec rest
30 sec “”Push-up”” Burpees
30 sec rest
+
10 min rest
+
15 x 30 sec Airdyne @ 90%/30 sec Airdyne @ 50%”