WODs

Fitness Friday 11.7.2014

A. Barbell Build to a Moderate Set:
2 Hang PS
2. Push Press
2 Thruster
3 sets Rest 2 min
+
5 Rounds:
200m Run
5 Single Arm DB PS per arm
10 DB Lunges Alternating (hold DB @ chest)
20 Renegade Rows

Thursday Skill Day 11.6.2014

Warm Up is A
A1. 3 Skin the Cats tucked
A2. 5 Jackknives from Knees
A3. 20 second L-Sit with knees bent
A4. 5 Muscle-Ups ** Work Transitions**
rest 3 min; 3 sets

B1.12 RIng Dips
B2.12 Ring Pullups
B3.12 Ring Pushups
B4.12 Toes Through Rings
Rest 2 min; 2 sets

C. L-Sit AMSAP Floor x 4
(Mods Tuck,single leg tuck) Feet off the FLOOR!!

Balance Tuesday 11.4.2014

A. Weighted Pull up 3, 3, 3; rest 2 min
B. Bent over barbell rows @31x3, 3-5x3; rest 2 min
+
10 min amrap:
5 ctb Pull ups
20 double unders

Fitness Tuesday 11.4.2014

EMOM for 15 min:

Min 1- Push-up Max Effort 30 sec
Min 2- Deadlift 6-8 (moderate load)
Min 3- FLR 30 sec
+
20 min AMRAP:

50m Farmer Carry
5 Wall Walks
20 Step ups
10 Burpees
10 Cals on Rower

Fitness Monday 11.3.2014

A. DB Walkin Lunges 8-10 per leg x 3; rest 2 min
B1. DB Press 8-10 reps x 4; rest 45 sec
B2. Ring Row 8-10 x 4 rest 90 sec
C. Supinated Pull-up holds ASMSAP x 3 ; rest 90 sec
+
For Time:
100 Air Squats

Balance Monday 11.3.2014

A. Back squat 5, 3, 5, 3; rest 3 min
B. Hang squat clean ; 2 reps on the min for 6 min @75% of 1rm
+
5 rounds for time:
7 thrusters 95#/65
7 box jumps 24"/20'

Fitness Saturday 11.1.2014

A. Deadlift build to a 4 RM
+
For Time:
800m Run
25 Pull-ups
800m Run
25 Push Press/Push jerk
800m Run
25 Toes to Bar
800m Run
25 Box Jumps (step down)

Balance Saturday 11.1.2014

A. Snatch; build to a tough single
B. Squat snatch; 2 reps on the minute for 12 min @80% of A
+
5 rounds for time:
5 front squat 185#/135 (From The Ground)
5 Push press 185#/135 (From The Ground)
5 muscle ups

Fitness and Balance “Halloween” 10.31.2014

31 Pumpkin Swings KB swings 1.5/1 pood
31 ZOMBIE DANCING aka "double unders"
31 Ware-wolfing aka "push ups"
31 Frankein Steining aka "walking lunges"
31 Broom Hops aka "bar hops"
31 Trick or Treating aka "KB snatches" 1.5/1 pood
31 Raising the Dead aka "sit ups"
31 poltergeisting aka "burpees"
31 Ghost and goblet squats 1.5/1 pood
31 "Dead"-lifts 135#/95#