WOD Thursday 10/30/14


Main – WOD

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Metcon (Time)

150 Double-Unders

1 Mile Run

150 Double-Unders

Mobility

minimum 20mins of mobility

WOD Wednesday 10/29/14


Main – WOD

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Back Squat ( 6×4 Back Squats, across)

Metcon (AMRAP – Reps)

TEAM WOD

With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:):

5 minutes of Farmer’s Carry, 35/53 for max distance

5 minutes of Sled Drag, bodyweight, for max distance

5 minutes of row, for max calories

5 minutes of Cleans, 155/105, for max reps

5 minutes of Shoulder to Overhead 155/105 for max reps

WOD Tuesday 10/28/14


Main – WOD

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Metcon (Time)

1,000 Meter Row

40 Pull-Ups

30 Thrusters (95/65)

20 Lateral Barbell Burpees

WOD Monday 10/27/14


Main – WOD

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“Triple Shot” (Time)

Teams of 2

40-30-20-10

Power Snatch (95/65), Box Jump Overs (24/20)

40-30-20-10

Overhead Squats (95/65), Toes to Bar

40-30-20-10

Wallballs (20/14), Burpee

WOD Friday 10/24/14

Main – WOD

Don’t forget…..Halloween WOD at 6pm!!!

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Back Squat ( 1 set of 20 Good starting point – 65%)

Lipson test (Weight)

400m sled drag bodyweight

WOD Thursday 10/23/14

Main – WOD

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Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

WOD Wednesday 10/22/14

Main – WOD

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“Lambada” (Time)

15 Power Snatches (95/65)

100 Double-Unders

12 Power Snatches (115/80)

100 Double-Unders

9 Power Snatches (135/95)

100 Double-Unders

6 Power Snatches (155/105)

WOD Tuesday 10/20/14

Main – WOD

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Lurong WOD 7 (AMRAP – Rounds and Reps)

7 Minute AMRAP

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)

8 American KB Swings/Russian KB Swings

12 Sumo Deadlift High Pulls/Sumo Deadlifts

Note

Movement Details – Men

Complete as many reps as possible in the following rep and movement sequence.

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 70 lb KB

12 Sumo Deadlift High Pulls with 70 lb KB

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift with 53 lb KB (No High Pull)

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

Note

Movement Details – Women

Complete as many reps as possible in the following rep and movement sequence.

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift High Pulls with 53 lb KB

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 18 lb KB

12 Sumo Deadlift with 18 lb KB (No High Pull)

Iron Curtain WOD 1 (AMRAP – Reps)

750m Row

500m Run

25 Burpees

Max KB Swings 35/53

in 7mins

WOD Monday 10/20/14

Main – WOD

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Front Squat (6×6)

Metcon (AMRAP – Reps)

“It Takes Two”

In Teams of 2, 2 rounds:

2:00 Air Squats

2:00 Deadlifts (185/135)

2:00 Hand Release Pushups

2:00 Toes to Bar

One athlete holds a Static Hold while other accumulates reps.

WOD Saturday 10/18/14

Main – WOD

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Hang Clean (1RM Hang Squat Clean)

Hang Clean (1RM Hang Squat Clean)

Hang Clean (1RM Hang Squat Clean)

Iron Curtain V (Event 3) (AMRAP – Rounds and Reps)

10 Min AMRAP

50 Double Unders

40 Dead Lifts

30 Hang Power Clean

20 Thrusters

10 Snatch

105/63