PCSSLED-1024×682
PCSSLED-1024×682
DMSPRESS-1024×682
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: 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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WOD: Tuesday October 14, 2014

Hang Power Snatch 1×5 at 60% 1RM
Hang Power Snatch 1×5 at 65% 1RM
Hang Power Snatch 1×5 at 70% 1RM
Hang Power Snatch 1×5 at 75% 1RM
Hang Power Snatch 1×5 at 80% 1RM
Hang Power Snatch 1×5 at 80% 1RM

*Rest as needed between sets.

**Advanced

For time:  21-18-15-12-9
Kettlebell Swing (American)s, 24/16 kg
Box Jumps
Pull-ups

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WOD: Monday October 13, 2014

Bench Press 1-1-1-1-1-1-1

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

For time:
30 Row (calories)s
30 Dumbbell Thruster (one arm)s, 45/30 lbs
30 Knees To Elbows
20 Row (calories)s
20 Dumbbell Thruster (one arm)s, 45/30 lbs
20 Knees To Elbows
10 Row (calories)s
10 Dumbbell Thruster (one arm)s, 45/30 lbs
10 Knees To Elbows

*DB Thruster (total)

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WOD: Saturday October 11, 2014

For time:
14 Dumbbell Power Snatches, 60/40 lbs
12 Burpee Box Jumps
10 Pull Up (L)s
Run, 400 m
— then —
2 rounds of:
12 Dumbbell Power Snatches, 60/40 lbs
10 Burpee Box Jumps
8 Pull Up (L)s
Run, 600 m
— then —
3 rounds of:
10 Dumbbell Power Snatches, 60/40 lbs
8 Burpee Box Jumps
6 Pull Up (L)s
Run, 800 m

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WOD: Thursday October 9, 2014

Deadlift 1-1-1-1-1-1-1

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

Tabata Row

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total distance performed in all of the intervals.

Rest 2 min

Complete as many rounds as possible in 8 mins of:
8 Toes-to-bars
8 Double Kettlebell Front Rack Lunges

Rest 2 min

Tabata Row

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total distance performed in all of the intervals.

 

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