Monthly ArchivesSeptember 2012

Orale Wey! standard

WARM-UP:
100m Row; 50 Jumping Jacks; 100m Row; 40 Air Squats; 100m Row; 30 Mountain Climbers; 100m Row; 20 Push-Ups; 100m Row; 10 Pull-Ups
WOD: Orale Wey!
9 Minute AMRAP
1 Rope Climb (3:1) WEAR LONG SOCKS!!!!
3 Muscle-Ups (9 C2B Pull-Ups)
5 DL (275#/185#)
TRAVEL WOD:
2 Minutes of Max Push-Ups
1 Minute Break
2 Minutes of Max Sit-Ups
1 Minute Break
2 Minutes of Max [...]

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Cupcakes standard

2 Person Team WOD: Split The Reps Evenly
“Cupcakes”
30 Hang Power Snatch (115#/75#)
200m Uneven Farmers Carry (55# KB/40# DB)(35# KB/20# DB): Partner 1
200m Sandbag Carry (70#/40#): Partner 2
30 CF Box Jumps (24″/20″)
200m Uneven Farmers Carry: Partner 2
200m Sandbag Carry: Partner 1
30 C2B Pull-Ups
200m Uneven Farmers Carry: Partner 1
200m Sandbag Run: Partner 2
20 Hang Power Snatch (115#/75#)
200m [...]

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X-Factor standard

WARM-UP:
400m Run, then
3 Rounds: Increase the weight each round.
5 Deadlift, 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 5 Push-Ups
WOD: X-Factor
5 Rounds:
5 POWER Cleans (185#/135#)
5 HSPU (10 Pike)
20 DU’S (60 Singles)
TRAVEL WOD:
20 Rounds For Time:
5 Push-Ups
5 Squats
5 Sit-Ups

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LMAO!!!! standard

Two Person Team WOD:
LMAO!
120 Double Unders (360 Singles)
30 Clean and Jerks (135#/95#)
40 Ring Dips
120 Wall Balls (20#/14#)
40 Pull-Ups
30 Burpee Box Jumps (24″/20″)
120 Double Unders
Split The Reps Anyway Needed
TRAVEL WOD:
120 Double-Unders
30 Burpees
40 Dips
120 Jumping Jacks
40 Push-Ups
30 Sit-Ups
120 Double-Unders

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On Your Back, Maggot! standard

Skill: Rowing Efficiency
Everyone sprints a 100 m. row to warm up
WOD: On Your Back, Maggot!!!!
200m run
15 pushups (Chest Slap)
100 m sprint row
200m run
15 elevated pushups (forehead to ground)
100m sprint row
200m run
15 inverted row
100m sprint row
200m run
15 chin ups
100m sprint row
TRAVEL WOD:
“Tabata” – 8 rounds, 20 seconds of work/ 10 seconds of rest
Tabata Squats
– then –
Tabata [...]

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