WOD, Friday, August 29, 2014

Wallball ladder (with burpees)

Using a 1 minute running clock, go as long as you can as follows:

Do one wallball the first minute, two the second minute, three the third, and so on.
Each minute begins with 3 burpees.

WOD - Thursday, August 28, 2014

AMRAP in 15 min.
5 Power Cleans 135 lbs.
10 Knees to Elbow
15 Pushups

WOD - Tuesday, August 26, 2014

"Isabelle"

30 Power Snatch - 95 lbs.

Full recovery then:
50 Burpee Box Jumps

WOD - Monday, August 25, 2014

800 m.

3 Rounds
10 Hanging Cleans - 115/95
15 Pull-ups
20 Wallball
25 Sit-ups

800 m.

WOD - Friday, August 22, 2014

4 Rounds
Sprint down and back twice
Bear crawl down and back 
Sprint down and back twice
Farmer's carry down and back - 45 lb. plate
Sprint down and back twice
Down and back with plate overhead

WOD - Thursday, August 21, 2014

SWOD
5x3 Bench press

WOD
12 min. AMRAP
12 Box jump step-overs
10 Dips
8 T2B

WOD - Tuesday, August 19, 2014

5 Rounds
400 m.
40 Situps
20 Pushups

WOD - Monday, August 18, 2014

SWOD
5-4-3-2-1 Back squat

WOD
50-40-30-20-10 Dubs
12-10-8-6-4 Dumbell hanging snatch - 45 lb.
12-10-8-6-4 Burpee pull-up

WOD - Friday, August 16, 2014

2 Rounds
20 power clean and press - 105 lbs.
30 jumping lunges
40 situps
50 Dubs

then
50 pullups

WOD - Thursday, August 14, 2014

50-30-10 reps of:

Wallball
Double unders
Sit ups

WOD - Tuesday, August 12, 2014

3 Rounds
20 Hanging squat cleans - 40 lb. dumbells
20 Toes to bar

WOD - Monday, August 11, 2014

Do last Friday's WOD

WOD - Friday, August 8, 2014

10 1-minute rounds of:
225-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds. Final score is total number of burpees completed.

WOD - Thursday, August 7, 2014

Warm Up
General warm up and stretching
then
4 Rounds - 15 seconds on each:
Jumping jacks
Air squats
Burpee
Grasshoppers
then
4 Rounds:
Sprint down
Walking lunge back

"Imlay City"

100 Air squats
15 push press - 95 lbs.
75 squats
12 jerk press- 115 lbs.
50 squats
9 push press - 95 lbs.
25 squats
6 jerk press

WOD - Tuesday, August 5, 2014

10-9-8-7-6-5-4-3-2-1 reps for time.
KB Swings 
Push-ups
Pull-ups
Air squats

WOD - Monday, August 4, 2014

Hang power snatch 5-5-5-5-5

Your are looking for a heavy weight you can snatch 5 times unbroken.  Go up or down weight as needed.