Month: September 2011

W.O.D. 9/29/11 AMRAP in 15: 5 Front Squat 10 pull-ups    

W.O.D. 9/28/11 KB Snatch    

W.O.D. 9/27/11 For TIme: 10 Squat Thrusts 1 Rope Climb 10 Box Jump 20 Squat Thrusts 2 Rope climb 15 box Jump 30 Squat thrusts 3 Rope Climb 20 box jump 40 squat thrusts 4 Rope Climb 25 Box Jump  

W.O.D. 9/26/11   Jerk 5×5    

WOD 9.23.11 3 min AMRAP SHAKE WEIGHT We need to rest up for the Games!!!   Q Games Saturday!  Warm up begins at 8:45

W.O.D. 9/22/11 Stations: Suitcase Deadlifts Tire Flips Battle Rope Heavy twists Ring Holds 45sec. 1:00, 1:15, 1:00, 45sec  

WOD 9.21.11 Skill work – Ring Dips   1 lap 30 Jumping Lunges 20 Alt Swings 10 Wall Ball 4rft

WOD 9.20.11 5×5 Strict Military Press   Tabata (reps counted) Air Squats Ab Mat Push Ups

WOD Take 15 minutes and find your max box jump height   10 Box Jumps 10 Tricep Extensions 10 Suicide Plank 10 Squat Thrust and Press 10 Tricep Pushups 5rft   Remember to bring in your score sheets for week one!!

WOD 9.16.11 ‘Karen’ 150 Wall Ball Shots – 20/15lbs   Should we do them forwards or backwards???