Monthly Archives: September 2012

WOD 10-1-12

Skill/Strength 5 x 5 Back Squats – 5 lbs heavier than you did last week WOD 3 Rounds for reps, 1 minute of each movement, 1 minute rest between rounds.  Start with ANY movement but keep the order you choose … Continue reading

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Dave Dryden’s First RX’d Hero WOD!!!

Yeah Dave!  Awesome Job!!

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WOD 9-29-12

WOD 5 Rounds for time: 15 Pull-ups 10 Toes to bar 21 Walking Lunges Run 400m  

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WOD 9-29-12

WOD “White” 5 Rounds for time: 3 Rope Climbs 10 Toes to bar 21 Walking Lunges (45/35) Run 400m

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WOD 9-28-12

Skill/Strength EMOM for 7 minutes 4 Thrusters at 135/95 WOD 1 mile run 50 Thrusters 65/45 40 Pull-ups THEN: “Annie” 50 – 40 – 30 – 20 – 10 Double Unders Sit-ups

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WOD 9-27-12

Skill/Strength 3 sets of 5 Deadlifts at 75% of your 1 rm WOD 7 minute AMRAP 7 Deadlifts 7 Box Jumps 7 Jumping Lunges each Leg REST 3 MINUTES 7 minute AMRAP 7 Front Squats 7 Toes to Bar 7 … Continue reading

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WOD 9-27-12

Skill/Strength 3 sets of 5 Deadlifts at 75, 80, 85 % of your 1 rm WOD 7 minute AMRAP 7 Deadlifts (225/155) 7 Box Jumps 7 Jumping Lunges each Leg REST 3 MINUTES 7 minute AMRAP 7 Front Squats (185/135) … Continue reading

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WOD 9-26-12

Skill/Drills Snatch Assistance Exercises WOD “Helen” 3 Rounds for time: 400m Run 21 Kettlebell Swings (55/35) 12 Pull-ups

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WOD 9-25-12

Skill/Strength EMOM for 8 minutes 8 Push-ups WOD 4 Rounds for time: 20 Wallballs 10 Walking lunges per leg – 10 lb plate overhead 5 Turkish get ups  

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WOD 9-25-12

Skill/Strength EMOM for 8 minutes 8 Ring Push-ups WOD 4 Rounds for time: 20 Wallballs (20/15) 10 Walking lunges per leg – 45/35 lb plate overhead 5 Turkish get ups  – Per side (55/35) scale as needed After Party 3 … Continue reading

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