WOD - Tuesday, September 30, 2014

5 Rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

WOD - Monday, September 29, 2014

For time:

45lb barbell Overhead squat, 50 reps

100 Abmat sit-ups 

65/75lb Overhead squat, 25 reps

50 Toes-to-bar

95/115lb Overhead squat, 10 reps

20 GHD sit-ups (located in weight room)
---may sub ghd for box sit ups

WOD - Thursday, September 25, 2014

7 Rounds
7 Deadlift - 225/185
7 Incline pushups - window sill
7 Pullups

WOD - Tuesday, September 23

4 Rounds

400 m.

20 Box jump step-overs - 24"

WOD - Monday, September 22, 2014

21-15-9

Squat Snatch 75 lbs. (each rep from the ground)
Burpees

WOD - Friday, September 19, 2014

 For time:
400 m.
40 Kettlebell - 45 lbs.
400 m.
40 SDHP with Kettlebell
400 m.
40 Squat w/Kettlebell
400 m.

WOD - Thursday, September 18, 2014

4 Rounds

20 Wallball
30 Pushups
40 Situps
50 DUBS

WOD - Tuesday, September 16, 2014

2 Rounds
15 Box jump 30/24" - 24" is scaled WOD
10 Pullups
25 Box jump 24"
10 Pullups
35 Box jump 18"
10 Pullups

WOD - Monday, September 15, 2014

3 Rounds
20 Floor walks
20 Hanging snatch - 75 lbs.
800 m.

*From standing position put hands on floor and walk hands down to full prone position then walk hands back up to standing position for one rep.

WOD - Thursday, September 11, 2014

For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

WOD - Tuesday, September 9, 2014

AMRAP in 18 min. 
10 Pull-ups
10 Burpees
10 Toes to bar
20 Sit-ups

WOD - Monday, September 8, 2014

SWOD
Back squats - as many reps as possible at:
90% of 1 rep max
75%
50%

WOD
50 dips on either the rings or dip rack in lifting room.
Then
1.7 mile run (alley to Liberty to Jefferson and back).

WOD - Friday, September 5, 2014

Tabata - 20 sec. work/10 sec. rest
4 Stations of 8 rounds each
Pull-ups
Plank hold
Jumping lunges
Burnt over row - 45 lbs.

WOD - Thursday, September 4, 2014

4 Rounds
400 m.
25 Kettlebell swings - 45 lbs.
50 Sit-ups

WOD - Tuesday, September 2, 2014

5 Shoulder to overhead - 135 lbs.
25 Dubs
10 S2OH - 115 lbs.
25 Dubs
20 S2OH - 95 lbs.
25 Dubs
30 S2OH - 75 lbs.
25 Dubs
20 S2OH - 95 lbs.
25 Dubs
10 S2OH - 115 lbs.
25 Dubs
5 S2OH - 135 lbs.