WOD

Week – Sept.24 thru Sept.29,2012

Monday “Nancy” 5R4T-400M Run; 15 OHS(65/95) *Leaderboard Tuesday 5R4T-10 Thrusters(95/65); 10 Hang Cleans(95/65); 10 Box Jumps Wednesday “Hulk Strength” Deadlift then: mini wod:Max 2K Row Thursday “ACE AMRAP” 15 min. 30 DU or 20 Burpees; 14 Pullups; 5 HSPU Friday “I love burpees” 8R4T-200m Run; 16 air squats Saturday (no classes at gym)-10:00 AM – …

Week – Sept.24 thru Sept.29,2012 Read More »

Week- Sept. 17 – Sept. 23, 2012

Monday Hulk Strength-Front Squats; Row Test-Partner; HSPU 1-1st min. 2-2nd min. etc….. Tuesday “Bad Hair Day” For time…Pullups; KBS(50/35); 200M Plate Walk(45/35) – 30,25,20,15,10,5 reps. Wednesday 1 Squat Clean(135/95); 1 Pushup; 1 Ring Dip; (each set increase + 1 rep) AMRAP 15 min. (each set unbroken) Thursday Hulk Strength-Back Squats; then…Row(270/235); DU 25-26-27-28-29 (5R4T) Friday …

Week- Sept. 17 – Sept. 23, 2012 Read More »

Week – Sept. 10 – Sept. 15, 2012

Monday “Badger” 3R4T – 30 Squat Clns(95/65); 30 Pullups; Run 800M Tuesday “Hulk-Shoulder Press” then: 1 Burpee-1st min; 2 Burpee-2nd min.; 3 Burpee-3rd min…until can’t complete Wednesday “Hulk-Deadlift” then: 4R4T – 10 Pushups; 10 KBS(50/35) Thursday 4R4T – 25 Double Unders; 25 Box Jumps; 25 OHS(PVC Lunge); 25 Situps Friday Row 2K; 50 WB(20/14); Row …

Week – Sept. 10 – Sept. 15, 2012 Read More »

Week-Sept.3 – Sept. 8, 2012

Monday- 10:00 am WOD only “Murph”: 1 mi run; 100 pullups; 200 pushups; 300 squats; 1 mi run Tuesday 5R4T: 10 deadlifts(275/185); 10 front squats(135/95) Wednesday 5R4T: 10 push press(135/95); 10 KTE; 1min. plank hold Thursday AMRAP-15min.: 10 pistols(ea.leg); 200m plate OH carry; 25 double unders Friday 25 lateral burpee BJ; 500m row; 25 lateral …

Week-Sept.3 – Sept. 8, 2012 Read More »

Week – Aug. 27 – Sept. 1, 2012

Monday “In & Out-Knockin it down” 2R4T: 200M Run;25 Back Squats;200M Run;25 Front Squats;200M Run;25 OHS Tuesday Hulk Strength-Strict Pullups; 100 Burpees for time. Wednesday “Regional WOD 2011″ 21-15-9:Deadlift(275/185); Box Jump (24/20) Thursday “Never Ending Fran” 1 Pullup; 1 Thruster 1st min. 2 Pullup; 2 Thruster 2nd min. until you cannot complete in min. Friday …

Week – Aug. 27 – Sept. 1, 2012 Read More »

Week – August 6 – August 11, 2012

Monday “Helen” 3R4T- 400M Run; 21 KBS(50/35); 12 Pullups Tuesday Hulk “Thrusters”; Row Relay 4R4T-Row 250M; 100M Plate Carry(45/25) Wednesday “Evil” for time…30 HSPU(kip); 40 pullups; 50 KBS(50/35); 60 situps; 70 burpees Thursday “Death” “Pick a Strength”-Death by DU 5-10-15-20; Death by 10M Run-squats & run(1squat & 1run) Friday “Bear” Power Clean; Front Squat; Push …

Week – August 6 – August 11, 2012 Read More »