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10/31/2014

Strength:

5X5 Push Press E3M

Start at 60% and go HAP

 

WOD:

12 min AMRAP

 

3 WB (20/14)

3 Slam balls (30/20)

6 WB

6 Slam balls

9

9

12

12

14

14

…and so on

Until time is up.

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10/29/2014

Strength:

5X5 Deadlift E3M

Start at 60% and go HAP

 

WOD:

10 min to establish 3 rm Bench Press

 

2 min rest

 

2 rounds for time (10 min cap)

50 Russian KBs (71/53)

40 push ups

30 Goblet squats

20 situps

10 American KBs

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10/28/2014

Strength:

5X5 BSQ E3M

Start at 60% and go HAP

 

WOD:

4 min AMRAP

5 PP (75/55/45)

7 burpees

9 FSQ

1 min rest

4 rounds

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10/27/2014

Strength:

5X5 Press E3M

Start at 60% and go HAP

 

WOD:

WOD 2007 (20 min cap)

 

Row 1000 m

then:

5 rounds of:

25 pull ups

7 shoulder to overhead (135/85)

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10/26/2014

Strength:

5X5 OHS E3M

Start at 60% and go HAP

 

WOD:

10 min to establish CL& J 1 RM

then:

reduce to 70%

1 min rest

then

10 min CL & J Max reps

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10/24/2014

WOD:

50 DL (165/110)

40 pull ups

30 FSQ

20 dips

10 thrusters

 

rest 5 min


:30 sec max ball slams :30 sec rest X 10 HAP

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10/23/2014

WOD:

Skills and Pot Pourri

 

Does not have to be in order.

Accumulate 10 bar muscle ups (muscle up progressions)

Unbroken Handle Carry 2 -88#, 71# – 160 feet

10 GHD situps, 10 GHD ext X 3

5 strict pull ups, 5 strict dips

5 strict close grip pullups,  5 strict dips

5 strict wide grip pullups, 5 strict dips

5 strict reverse grip pullups, 5 strict dips

5 strict alternating pull ups, 5 strict dips

5 strict alternating pull ups, 5 stric dips

30 cal row for time, write score on board

practice hand walks, accumulate 80’ (10 wallwalks)

Max distance broad jump from standing position (use tape measure) write distance on board. 3 attempts

Max L-sit hold 3 X, 30 sec rest between

 

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10/22/2014

WOD:

“KW Test Lab”

25 min AMRAP

1 DL (115/75)

bar-over-burpee

1 CL

bar-over-burpee

1 FSQ

bar-over-burpee

1 Jerk

bar-over-burpee

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10/21/2014

WOD:

Prison Rules

3 reps every 15 sec for 16 intervals of:

PSN (75/55)

min rest

CL&J

min rest

Thruster

 

5 min rest

 

EMOM X 10

6 T2B/6 burpees

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10/20/2014

WOD:

“Cindy”

20 min AMRAP

5 pull ups

10 push ups

15 air squats

 

5 min rest

 

WOD:

5-4-3-2-1

Muscle ups (CTB)

Deficit HSPU (HSPU/Kneeling KB press)

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