Friday November 1, 2013

15x100m Rows every 75s

Wod - 3rds for time: 15 KB swings 36#
                                  20 Pushups

50 GHD sit ups for time

Thursday October 31, 2013

EMOM for 16 min: 5 C2B pullups on the Odd
                               20 Double Unders on the Even

50 Box Jumps for time

3x15 GHD situps

Tuesday October 29, 2013

15-12-9 rep rds for time of Power Clean 95# and Ring Dips

30 REverse Hypers

Monday October 28, 2012

EMOM for 8 min - 5 Back Squats 75#

For time: 25 Pullups
               50 situps
               75 Double Unders
               1K Row

Friday October 25, 2013

Row 5k nice and slow to help loosen up your muscles.

Thursday October 24, 2013

5rds for time: .5 miles on Airdyne
                      30 Walking Lunges
                      30 Situps

Wednesday October 23, 2013

Rest Day

Monday October 21, 2013

Shoulder Press Week 3

Wod - 9 rds for time: 5 Thrusters 65#
                                  5 Pullups

3x10 Tricep Ext

50 Abmat situps

Friday October 18, 2013

Back Box Sq Wendler Week 2

Wod - 3rds for time: 20 Box Jumps
                                15 KB swings 36#
                                10 HSPU

50 Good Mornings 45#

Thursday October 17, 2013

Deadlift Wendler Week 2

12x3 C2B pullups every 45s

Wod - 21-15-9 Rep rds for time: Calories on rower
                                                    OHS 55#

50 situps with 6# med ball

Tuesday October 15, 2013

Shoulder Wendler Week 2

3rds for time: 400m Run

                       50 Double Unders

                       15 T2B

Monday October 14, 2013

Back Box Sq Wendler Week 1

RANDY - 75 Power Snatch for time 55#

3 sets max diamond push ups

3x15 Good Mornings 45#/GHD situps

Thursday October 10, 2013

Deadlift Wendler Week 1

Wod - For time: 1200m Run

                           200 Double unders

3rds - 10 Reverse Hypers

          15 GHD situps

Tuesday October 8, 2013

Shoulder Press Wendler Week 1

Wod - Jackie 1000m row
                      50 Thrusters 33#
                      30 Pullups

3x10 Good Mornings 55#

Monday October 7, 2013

EMOM for 10 min - 3 Squat Cleans 65#

Wod - 5rds for time: 10 Box Jumps 20"
                                10 Deadlifts 115#

3x10 Tricep Ext

50 Abmat situps

Saturday October 5, 2013

Wod For time: 10 Deadlifts 155#
                         5 Thrusters with 35# Dumbbells
                        70 Double Unders
                        43 Burpees
           

Friday October 4, 2013

Push Press 3 RM

Wod - 4 rds for time: 200m Run
                                  15 KB Swings 36#

4x100' Prowler Push 70#

3x15 GHD situps

3x10 Tricep Ext

Thursday October 3, 2013

EMOM for 10 min - 3 Power Snatch

Wod - 5rds: 8 Pullups
                   16 Walking Lunges
                   24 Situps

Each rd for time, each rd starts every 5 min

3x15 good mornings 33#

Wednesday October 2, 2013

REST Day