11-1-12

Skill: “Baseline”
500 m row
40 squats
30 situps
20 push ups
10 pull ups

WOD:
3 rounds of
20 weighted walking lunges (use one 15lb db)
10 wallball shots

10-30-12

:Skill:
Plank Holds (accumulate 3 minutes)

:WOD:
Max reps of
3 minutes of kb swings (25 lb db)
3 minutes rest
3 minutes back squats @ 35-65 lbs
3 minutes rest
3 minutes toes to bar

Score will be total reps for all three exercises

10-25-2012

At Home WOD:

10 Push Ups
Run 1 mile
10 Push Ups

10-25-2012

Skill:
Thrusters

WOD:
10 minute AMRAP of
3 Thrusters
3 Pull-ups
6 Thruster
6 Pull-ups
9 Thruster
9 Pull-ups
12 Thruster
12 Pull-ups
15 Thruster
15 Pull-ups
If you complete the round of 15, go on to 18 If you complete 18, go on to 21
etc.

**Can sub jumping pull-ups on rings**

10-23-2012

Skill:
Review Hang Power Clean

WOD:
3 rds
15 hang power cleans (35 lb)
15 burpees

Rest 5 minutes

5 rds
30 single unders
100 meter run

10-19-12

At home WOD

5 rounds:
10 push ups
15 squats
20 mountain climbers

10-18-12

Skill:
Push Press (5, 3, 1)

WOD: (compare to August 9th)
30 Shoulder Press (25 or 35 lb barbell)
30 Kettlebell Swings (15 lb dumbbell)
30 Box Jumps/Step Ups
30 Sit-Ups
30 Supermans
30 Jump Rope/ Horizontal Jump