WOD 29.09.14

WARM UP

Run 400 meters before and after

3 rounds of:

10 OHS with PVC

10 k2E

10 Ring push ups

jump rope 100 single jumps

 

STRENGTH

Weighted pull ups

4-4-4-4-4

 

METCON

For time:

40-30-20-10

Overhead plate lunges (45/25)

Sit ups

WOD 27.09.14

WARM UP

3 Rounds of:

10 Wallballs 20lbs/10lbs

10 Sit-ups

10 Box jumps

 

METCON

AMRAP 15 minutes

5 Handstand push ups

10 Burpee tuck jumps

15 Toes to bar

WOD 26.09.14

WARM UP

Complete 3 rounds (not for time – use it to warm up)

 

10 Push Ups

15 Air Squats

10 Walking Lunges

20” Plank

 

SKILLS

Overhead Squat

5-5-5-5-5

 

METCON

A. AMRAP 5 Minutes:

10 Deadlifts (225/115)

10 Bar-facing Burpees

 

Rest 3 minutes

 

B. AMRAP 5 Minutes:

5 Cleans (135/95)

5 Ring Dips

WOD 25.09.14

WARM UP

Complete a 6 minute AMRAP of:

10 Box Jumps

15 Butterfly Sit Ups

10 Walking Lunges

20 PVC Pass Throughs

 

SKILLS

Muscle up

 

METCON

AMRAP 20 Minutes

2 Snatches

20 Sit-ups

200 Meter Run

WOD 24.09.14

WARM UP

3 rounds of:

10 pullups

10 squats

10 pushups

10 back extensions

10 situps

 

STRENGTH

Shoulder Press

3-2-2-1-1-1

 

METCON

AMRAP 10 Minutes:

KB Swings (1.5 Pood / 1 Pood)

Box Jumps (24″ / 20″)

 

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

 

WOD 23.09.14

WARM UP

Complete 3 rounds (not for time – use it to warm up)

10 Push Ups

15 Air Squats

5 Burpees

10 Wall Balls

 

METCON

For Time:

10 Strict Presses

15 Overhead Squats

20 Push Presses

25 Front Squats

30 Push Jerks

35 Back Squats

WOD 220914

Strength

Power Cleans
2 – 2 – 2 – 2 – 2

Metcon

3 Rounds For Time:

10 Handstand Push-ups
20 Straight Leg Sit-ups
30 Jumping Squats

WOD 200914

Warm up

Complete a 6 minute AMRAP of:

5 Burpees
10 Walking Lunges
20 PVC Pass Throughs
4 Inch Worms

Metcon

AMRAP 12 Minutes:

Thrusters
Pull-ups

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.