10-23-14

Surprise WOD! 

No rope climbs though:)

"The unknown and unknowable"

10-21-14

1. “Helen”

3 rounds

Run 400m

21 KB Swings

12 Pull-ups

** if too dark we will improvise**

Then:

In 3 attempts:

Mac wall ball shots

And then......

Plank holds tabata

10-16-14

Repeat from 7/29

AMRAP 6 Min

5 1 arm DB clean and jerk

5 Burpee Box Jumps 

 

Rest 6 MIn

 

AMRAP 5 Min

20 Double Unders/ 40 single unders

5 Kb swings

 

REST 5 Min

 

AMRAP 4

7 HSPU/ push ups

4 Goblet squats

 

Rest 4 Min

 

AMRAP 3 Min

10 DB thrusters

10 Pull Ups

 

Rest 3 Min

 

AMRAP 2 Min

15 Air Squats

5 Sumodeadlift high pull

10-14-14

1. Push Press

7x1

2. 

Row 500m

20 Lateral Jumps Over Bar/ PVC

20 Pull-ups/ ring rows 

20 burpee tuck jumps

20 Dips on box

20 jumping jacks

20 ft. Bear crawl

10-9-14

Front squat

3x5

Then

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Repeat 6-12-14

1.

SWOD

 Dead lift 5-3-1

as heavy as possible

2.

“I Love My Bumper Plate”

5 rounds:

15 Burpees jumping on plate

20 sit ups with plate

25 squats hugging plate 

10-2-14

WOD:

5 rounds

5 wall ball

10 pull ups

15 push ups

20 jumping lunges

Skill:

10 min emom

15 jumping jacks

10 sit ups