WOD - Friday, October 30, 2015

5 Rounds
400 m.
15 Burpees
15 Wallball

WOD - Thursday, October 29, 2015

14 min. AMRAP
7 Dips (dip rack)
20 Back extensions on plyo-ball
20 Jumping lunges (10 each leg)

WOD - Tuesday, October 27, 2015

3 Rounds
10 Back squat - 135 lbs.
20 SDHP - 75 lbs.
30 Push-ups
40 Dubs

WOD - Monday, October 26, 2015

AMRAP in 10 min. of:
Ascending rounds:
1x - Thruster - 65 lbs.
1x - KB Swing
1x - Ab Mat sit-up
2x - Thruster - 65 lbs.
2x - KB Swing
2x - Ab Mat sit-up
3x - Thruster - 65 lbs.
3x - KB Swing
3x - Ab Mat sit-up
And so on . . .

WOD - Friday, October 23, 2015

 Treadmill Ladder

Start at 10 degrees incline and 4 mph. Every minute lower by 1 degree and increase .5 mph. At 11 minutes you are flat and 9 mph. After that, decrease by .5 mph each minute and increase 1 degree. Keep up the pattern until you get off the treadmill.  Log total time on treadmill.

WOD - Thursday, October 22, 2015

15 Deadlift - 185 lbs.
9 Deadlift - 235
3 Deadlift - 265
Alternate rounds with partner
This is not about speed

then

3 rounds:
5 Walk walks
10 (each arm) 1 arm OH walking lunges (45 lb KB)
20 Wall ball (20 lbs)
30  Ab mat sit ups
40 Double unders

WOD - Tuesday, October 20, 2015

10 - 36" Box jump
15 - Chest to bar pull-ups
20 - Snatch - 75 lbs
25 - Overhead squat - 75 lbs.
30 - Toes to bar
35 - Kettle bell swings
40 - Med-ball cleans
45 - Burpees
50 -Incline bench sit-ups

WOD - Monday, October 19, 2015

Grace
30 Clean & jerk - 95 lbs.

recover

30 Box jump - 30"

WOD - Friday, October 16, 2015

4 Rounds
7 Pull-ups - strict
7 Push press - 105 lbs.
7 chin-ups - strict
400 m.

WOD - Thursday, October 15, 2015

15 min. Amrap
20 Wallball
20 Kettlebell swing
20 Step-ups w/KB - 15"
20 Push-ups

WOD - Tuesday, October 13, 2015

Double Up #1
25 Pullups
50 Front squats - 85 lbs.
100 Situps on incline bench
200 Dubs
400 m.

WOD - Monday, October 12, 2015

5 Rounds
10 - Deadlift - 185 lbs.
10 - Snatch - 75 lbs.
10 - Push-press - 75 lbs.

WOD - Friday, October 9, 2015

 Helton

3 rounds for time of:
Run 800 meters
30 Squat cleans - 85 lbs.
30 Burpees

WOD - Wednesday, October 7, 2015

12 min. AMRAP
25 Dubs
20 Sit-ups
15 Bent over rows (8/7 each arm - 45 lbs.)
10 Pull-ups

WOD - Monday, October 5, 2015

"Clair"

For time:
100 Dubs
90 Air squats
8 . . . lengths of the court (Repeat twice: bear crawl down and back, farmers carry down and back - 45 lb. plates)
70 Situps
60 Dips (w/box)
50 Push press - 65 lbs.
40 Push ups
30 Wall ball - 20 lbs.
20 Pull ups
10 Burpee box jump - 24"
100 Dubs

WOD - Friday, October 2, 2015

1 Mile Uphill
1 mile on treadmill at 10% incline

Clock starts with treadmill still