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PCSSLED-1024×682
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DMSPRESS-1024×682
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ESDBSNATCH-1024×682
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ESPU1-e1373672936646-1024×997
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DMSDBSNATCHC-1024×682

WOD: Saturday October 25, 2014 “BarBells for Boobs”

“GRACE”

For time:
30 Clean & Jerks, 135/95 lbs

*If not Rx’d, then… 35 Reps @ 115/83 42 Reps @ 96/65 53 Reps @ 75/53 60 Reps – anything less than above.

“Modified Partner Helen”

6 rounds for time of:
Run, 200 m
21 Kettlebell Swing (American)s, 24/16 kg
12 Pull-ups

*Partner WOD alternating exercises.

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WOD: Friday October 24, 2014

Power Snatch 3-3-3-3-3-3

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

Complete as many rounds as possible in 20 mins of:
4 Tire Flips
12 Kettlebell Sit-ups, 16/12 kg
16 Rotating Weighted T Planks, 20/15 lbs
20 Row (calories)s

*KB Sit-ups (total)

**Weighted Rotating T Planks (total)

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WOD: Thursday October 23, 2014

Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 75% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 85% 1RM
Bench Press 1×3 at 85% 1RM

*Rest 2 mins between sets.

For time:
Sled Pull, 20 yd
15 Push-up (hand release)s
Sled Pull, 20 yd
15 Push-up (hand release)s
20 Hollow Rocks
Sled Pull, 20 yd
15 Push-up (hand release)s
20 Hollow Rocks
25 One Arm Dumbbell Snatch (Alternating)s, 45/30 lbs
Sled Pull, 20 yd
15 Push-up (hand release)s
20 Hollow Rocks
25 One Arm Dumbbell Snatch (Alternating)s, 45/30 lbs
— then —
30 Double Unders

*Sub for DU is 100 singles.

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WOD: Wednesday October 22, 2014

6 rounds for time of:
50 Battle Ropes
20 Box Jumps, 24/20 in
16 Barbell Lunges, 75/53 lbs
10 Strict Pull-ups

*Double Arm Battle Rope

**Barbell Lunges from the floor (total)

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WOD: Tuesday October 21, 2014

Push Press 3-3-3-3-3-3

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

Complete as many rounds as possible in 24 mins of:
Sprint, 100 m
7 Ring Dip (Strict)s
14 Kettlebell Swing (Russian)s, 32/24 kg

*Walk back to 100m start for rest.

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WOD: Monday October 20, 2014

Deadlift 1×3 at 70% 1RM
Deadlift 1×3 at 75% 1RM
Deadlift 1×3 at 80% 1RM
Deadlift 1×3 at 80% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×3 at 85% 1RM

*Rest 2 mins between sets.

For time:
Farmers Carry, 200 m
— then —
21 Burpees
21 Toes-to-bars
21 Goblet Squats, 24/16 kg
15 Burpees
15 Toes-to-bars
15 Goblet Squats, 24/16 kg
9 Burpees
9 Toes-to-bars
9 Goblet Squats
— then —
Farmers Carry, 200 m

-*

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WOD: Saturday October 18, 2014

For time:
Row, 2000 m
Overhead Walking Lunge, 45/25 lbs, 100 m
50 Box Jump Overs, 24/20 in
35 Power Snatches, 75/53 lbs
20 Weighted Pull-ups, 25/15 lbs

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WOD: Friday October 17, 2014

Power Clean 3-3-3-3-3-3

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

***Advanced – 6 x 3 or 18 singles

For 5 cycles:
AMRAP in 3 mins of:
2 Wall Walk Starting With Push Ups
2 Rope Climbs
8 Renegade Push Ups

*Rest 1 min between each cycle.
**For each cycle continue the AMRAP.

***Rope Climbs – Scale up to legless rope climb Renegade Row w/push up – Either one row (each arm) and push up or one row (each arm) w/two push ups.

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WOD: Thursday October 16, 2014

Front Squat 1×3 at 70% 1RM
Front Squat 1×3 at 75% 1RM
Front Squat 1×3 at 80% 1RM
Front Squat 1×3 at 80% 1RM
Front Squat 1×3 at 85% 1RM
Front Squat 1×3 at 85% 1RM

*Rest as needed between sets.

Complete as many rounds as possible in 20 mins of:
Run, 200 m
12 Pistols (Alternating Legs)s
12 Wall Balls, 20/14 lbs

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WOD: October 15, 2014

10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 245/165 lbs
9 Barbell Rollouts
30 Double Unders

*DU’s sub 100 singles.

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