Monday Dec 1, 2014

1 set MAX Rep Pushups

6 min EMOM - 5 Pullups

Wod - 5rds for time: 7 Deadlifts 95#
                                  7 Ring Dips

Tabata - 5rds: Thrusters 15# Barbell

3x10 each of - Tri Ext and Reverse Hypers

Tuesday Nov 25, 2014

7x3 Snatch - 1st rep from Hang, 2nd just below Knee, 3rd from Ground

Rest 90s between sets

Wod - 10 min AMRAP:  5 Jumping Ring Dips
                                       10 Alt Box Step Ups 20" 25# DB's
                                       15 KB Swings 25#


3x10 Reverse Hypers

35 Abmat situps

Monday Nov 24, 2014

Deadlifts - 2 Reps: Start at 95# every 90s add 10# until failure

Wod - 3rds for time: 50 Double Unders
                                  25 Air Squats

3x10 GHD Situps

If u get the chance - 4x400m runs - every 4 min

Saturday Nov 22, 2014

10 min EMOM: 5 Pullups

Wod - 3rds for time: 400m Run
                                    21 SDHP

25 Good Mornings
                                     

Friday Nov 21, 2014

3x10 Bench Press

Wod - For time: 21 GHD Situps
                           15 Deadlifts 135#
                             9 Lateral Burpees

Wod 2 - 150 Double Unders for time

3x10 Good Mornings

Thursday Nov 20, 2014

30 min Triple Alt EMOM: Min 1 - 30s Row for Calories
                                            Min 2 - 30s Wallballs 10#
                                            Min 3 - 5 Power Cleans 65#
                                            Min 4 - Row
You get the idea 

65 Unanchored Situpss

Tuesday Nov 18, 2014

5x5 Bench Press

Wod - For time: 25 Back Squats 55#
                           100' Farmers Carry 36#
                           25 KB Swings 25#
                           15 Back Squats 55#
                           100' Farmers Carry 36#
                           15 KB Swings 25#

3x10 Good Mornings 

50 Situps

Monday Nov 17, 2014

15 min AMRAP: 5 Deadlifts
                            5 Hang Power Cleans
                            5 Front Squats
                           35 Double Unders

You Pick Weight

Pick a weight that you can do unbroken. Each time you drop the bar you must do 5 Burpees.

Row 1000m
Rest 3 min
Row 750m
Rest 2 min
Row 500

50 GHD Situps 

Friday Nov 14, 2014

For time: 10 OHS 55#
                10 Box Jump Overs 20"
                10 Thrusters 55#
                10 Power Cleans 55#
                20 Burpee Pullups
                10 Power Cleans
                10 Thrusters
                10 Box Jumps Overs
                10 OHS

Thursday Nov 13, 214

Wod - 3rds for time: 10 Hang Squat Snatch 45#
                                  35 Double Unders
                                  10 Burpees

3x10 Bench Press

3x15 Hip Ext

Tuesday November 11, 2014

3x200m Farmers Carry

7x5 Deadlifts

50 Calorie Row for time

30 Good Mornings

Monday November 10, 2014

5rds for time: 25 Double Unders
                       15 Wallballs 8#
                       10 Power Cleans 45#

3x10 GHD Situps and Hip Ext

Saturday Nov 8, 2014

For time: 65 Double Unders
                25 Thrusters 45#
                25 Lateral Burpees
                65 Double Unders

Run 1 mile for time

3x10 Back Ext

Friday Nov 7, 2014

12 min AMRAP: 10 Calories on Airdyne
                              7 Deadlifts 95#
                             10 T2B

3x10 Reverse Hypers

20 Good Mornings

Thursday Nov 6, 2014

Play with Snatches

Wod - 3rds for time: 500m Row
                                    20 Wallballs 6-8#
                                    15 Box Jumps 20"

3x15 GHD Situps

Tuesday Nov 4, 2014

6 rds for time: 200m Run
                          10 Hang Power Cleans 45#

3x10 GHD Situps and Good Mornings

Monday Nov 3, 2014

6x3 Back Squats - each set starts every 2 min

Wod - For Time: 35-25-15 rep rds of Double Unders and Situps

3x10 Dimel Deadlifts 95#

30 Good Mornings