WOD 02.10.14
METCON
5 Rounds of:
15 Pull ups
15 Squats
15 Box jumps
15 Double unders
15 Push ups
WOD 01.10.14
STRENGTH
Back squats
5-4-3-2-1-1
METCON
AMRAP 10 Minutes
15 Burpees
4 Push Press
WOD 30.09.14
WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
5 Burpees
100m Run
4 Inch Worms
METCON
4 Rounds for time:
7 Clean
23 Box jumps
25 Sit ups
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