Monthly ArchivesOctober 2013

Strength: Push Press
70%x5
75%x5
80%x5
3 Snaps in a Z Formation
50 DUs (150 Singles)
50 Box Jumps (24/20)
40 DUs (120 Singles)
40 Pull-Ups
30 DUs (90 Singles)
30 Alt. Pistols
20 DUs (60 Singles)
20 TTB
10 DUs (30 Singles)
10 Burpees
Travel WOD:
50 DUs
50 Air Squats
40 DUs
40 Push-Ups
30 DUs
30 Sit-Ups
20 DUs
20 Burpees

Conditioning:
Run For 3 Minutes: Rest 3 Minutes
Run For 2 Minutes: Rest 2 Minutes
Run For 1 Minute: Rest 1 Minute
Strength: Power Clean + 2 Clean: 7 Min EMOTM
Bodyweight: Do not let go of the bar
Boomerang 
100m Sprint
15 Ring Dips
15 OHS (95/65)
15 Ring Dips: Rest 1 Minute
100m Sprint
12 OHS
12 Ring Dips
12 OHS: Rest 1 Minute
100m Sprint
9 Ring Dips
9 [...]

2 Person Team WOD
You Got To Coordinate
200m Run: Partner 1
200m Run: Partner 2
30 Curtis P’s (95/65)
50 Pull-Ups
80 Slam Balls (20/10)
200m Run: Partner 2
200m Run: Partner 1
20 Curtis P’s
40 Pull-Ups
60 Slam Balls
200m Run: Team
10 Curtis P’s
30 Pull-Ups
40 Slam Balls
Travel WOD
3 Rounds
400m Run
1-2-3-4-5-6-7-8-9-10
DB Curtis P’s
Push-Ups
Sit-Ups

Sleep in and enjoy the day with family and friends.
Open Gym is cancelled.

What’s That Smell
5 Rounds:
10 Push Press (135/95)
15 Back Squats (135/95)
20 DU’s (60 Singles)
200m Run
Rest 2 Minutes
Travel WOD:
4 Rounds
20 Push-Ups
40 Air Squats
20 Sit-Ups
400m Run

Knots Landing:
10-9-8-7-6-5-4-3-2-1
Squat Snatch (135/95)
1 Rope Climb after each set of snatches.
Travel WOD:
10-9-8-7-6-5-4-3-2-1
Burpees
Sit-Ups

Clean and Jerk:
Work to 90% of your 1 RM, then
1 C&J @ 90% every 60 seconds for 5 Rounds
New With Tags
4 Rounds
9 Toes To Bar
5 Power Cleans (155/115)
7 Front Squats (155/115)
100m SPRINT
Rest 2 Minutes
Travel WOD:
4 Rounds
10 Sit-Ups
10 DB Hang Cleans
10 DB Squats
200m Run
Rest 3 Minutes

Strength: Push Press
5 @ 75%, 3 @ 85% 1+ @ 95%
Don’t Pick The Cherries
500m Row
15 Muscle-Ups (30 Pull-Ups + 30 Ring Dips)
500m Row
30 HSPU (Pike)

CORE:
100 Abs of your choice
Travel WOD:
30 DB Push-Press
400m Run
30 Burpees
400m Run
30 HSPU
400n Run