WOD - Monday, October 1, 2012

Dead Lift 135/185  10-9-8-7-6-5-4-3-1
Renegade Row (each arm) 20/30  1-2-3-4-5-6-7-8-9-10 video
50 Dubs after rounds of 10,5,1

WOD - Friday, September 28, 2012

5 Rounds
400 m.
20 pushups
40 situps

*Weather permitting, pushups and situps can be done outside the door where the 400 m. starts.

WOD - Thursday, September 27, 2012

7 Rounds
7 Burpee box jumps
7 Kettle bell
7 Dips
7 Power Snatch

WOD - Tuesday, September 25, 2012

“GRACE”
30 reps Ground to Shoulder + Shoulder to Overhead 115/75
followed immediately by

15-12-9
Thrusters 95/65
Kb Swings 53/44

The athlete is responsible for changing the weight between Grace and 15-12-9 section.
Must stand up and finish ground to shoulder movement with control before starting shoulder to overhead.

WOD - Monday, September 24, 2012

Seven rounds for time of:
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

WOD - Friday, September 21, 2012

4 Rounds:
10 Power snatch 65/95
15 Pull-ups
20 Kettlebell

WOD - Thursday, September 20, 2012

Five rounds for time of:
45 pound Overhead walking lunges, 50 feet
21 Burpees

*Take bar or plate to half court then do burpees there.  Return to baseline doing walking lunges to complete second round with burpees.

WOD - Tuesday, September 18, 2012

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD - Monday, September 17, 2012

5 Rounds:
2 laps
15 Burpees
15 Box jumps
Bear crawl - down and back

WOD - Thursday, September 13, 2012

25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps
50 Clean & Jerks (135/95)
25 Pull Ups

WOD - Tuesday, September 11, 2012

3 Rounds for time:
21 Kettlebell (heavy)
15 Toes to bar
9 Power cleans (heavy)

WOD - Monday, September 10, 2012

 "A Chipper"

2 Minute AMRAP, then rest 1 minute

4 Minute AMRAP, then rest 2 minutes

then complete in entirety:
10 Burpees
20 Front Squats - 75 lbs.
30 Box Jumps
40 Sumo Deadlift HighPulls - 75 lbs.
50 Sit Ups
60 KB Swings
100 Double Unders

Starting from the beginning each time, you will complete 1st a 2 minute AMRAP of this chipper, then rest 1 minute

Then, you will complete 4 minutes of this chipper (starting from the beginning, not where you left off), then rest 2 minutes

Then, after the 2 minute rest, you will start back at the beginning and do the chipper in its entirety.

WOD - Friday, September 7, 2012

50 back squats 75/45
40 hand release pushups (hands of the ground at the bottom)
30 situps
20 jumping jacks
10 back ext (supermans - on you stomach - arch your back)
50 front squats 45/25
40 hand release pushups
30 situps
20 jumping jacks
10 back ext
50 Overhead Squats 25/pvc
40 hand release pushups
30 situps
20 jumping jacks
10 back ext

WOD - Thursday, September 6, 2012

Air Force WOD:

20 Thrusters, (95/65)
20 Sumo Deadlift High-pulls, (95/65)
20 Push Jerks, (95/65)
20 Overhead Squats, (95/65)
20 Front Squats, (95/65)

Do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.

WOD - Tuesday, September 4, 2012

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull (95 lb.)