Monthly Archives: September 2013

WOD 10-1-13

Strength Strict Press 4 x 5 @ 40%, 1 x 5 @ 50 %, 1 x 5 @ 60% WOD “HELEN” 3 rounds 400 m Run 21 KB swings 12 Pull-ups  

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WOD 10-1-13

Strength and Skills Work up to a 5 REP MAX Overhead Squat (from the rack)  Time Cap 25 minutes WOD 3 Rounds for time 3 Burpee Muscle Ups (scale is 1 Burpee, 1 pull up, 2 ring dips per Burpee … Continue reading

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WOD 9-30-13

Strength DE-LOAD Strict Press- 4 x 5 @ 40%, 1 x 5 @ 50 %, 1 x 5 @ 60% (use 90% of your 1 RM to calculate your percentages and do NOT go heavier) WOD “HELEN” 3 rounds 400 … Continue reading

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WOD 9-28-13

Strength Front Squat Warm-up sets of  5, 4, 3, 2   THEN Do 3 sets of 1 rep at 85% of 1 rm WOD 3 Rounds 500m Row 12 Deadlifts (275/185) 21 Box Jumps (24/20)    

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WOD 9-27-13

Strength Deadlifts – Using 90% of your new assumed 1 RM complete the following reps and sets: 5 @40%, 5 @50%, 3 @ 60%, 5 @ 75%, 3 @ 85 %, 1 PLUS @ 95 %….make sure you REST before the … Continue reading

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WOD 9-26-13

Strength Bench Press WOD 3 Rounds 10 Burpees 8 Kettlebell Swings 6 Turkis Get-ups 6 Bear Crawls 2 Wall walks

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WOD 9-26-13

Strength Bench Press Using 90% of your new assumed 1 RM complete the following reps and sets: 5 @40%, 5 @50%, 3 @ 60%, 5 @ 75%, 3 @ 85 %, 1 PLUS @ 95 %….make sure you REST before … Continue reading

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WOD 9-25-13

Strength Bench Press warm-up sets: 5 @ 40%, 5 @ 50%, 3 @ 60% 3 @ 70%, 3 @80 %, AMRAP @ 90 %  (MAKE A NOTE OF THE # OF REPS HERE!!) WOD 20 minutes to complete a 1500 … Continue reading

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WOD 9-25-13

Skills Clean and Jerk Skills Session- 20 minutes WOD EMOM for 12 minutes  with ONE MINUTE REST BETWEEN ROUNDS (total WOD time is 23 minutes) complete one round of the following complex- each round you must go up by a … Continue reading

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WOD 9-24-13

Strength Strict Press WOD 21- 15- 9 reps Handstand Push Ups Wall Balls Toes Through Rings 200 m run between each round- so finish wod with 200 m  

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