Month: October 2013

Monkey

WOD 10-11-13 NO NOON CLASS TODAY! EMOM for 10 mins: 1 Hang Clean + 1 High Hang Clean + 1 Jerk Start at 50-60% of your Jerk max and work up to a heavy weight 10 Rounds For Time: • 100 M Run • 20 Air Squats • 20 HR Pushups

AMRAP Hell

WOD 10/11/13   AMRAP in 7 minutes: 3-6-9-12-etc Front Squats (135/95) Toes To Bar   AMRAP in 5 minutes: 10 Lunges (5/leg) (95/65) 10 Box Jumps (24/20)   AMRAP in 3 minutes: 5 Squat Cleans (95/65) 5 Shoulder To Overhead (95/65)   AMRAP in 1 minute: Hollow   Rest 3 minutes between each AMRAP

Tobias

WOD 10-10-13 “Tabata This” • Air Squats • Pullups • Pushups • Situps • Row (Calories) You will do a full Tabata cycle (8 rounds) on each movement. Each cycle will be scored by the lowest number of reps completed in a round. Once you complete a cycle, rest 1 minute before rotating to the …

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Debut

WOD 9/10/13   Clean – 1 rep every 30 seconds for 2 minutes @ 75%   Rest 1 minute   Clean – 1 rep every 30 seconds for 2 minutes @ 80%   Rest 1 minute   Clean – 1 rep every 30 seconds for 2 minutes @ 85%   For Time: 5 Burpees 10 …

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Harry

WOD 10-9-13 Find a 1RM on OHS For Time: • 400 M Run • 20 HSPU • 20 DL (225/155) • 400 M Run • 20 Strict Pullups • 20 DL • 400 M Run *You may use up to a green/blue band combination for resistance on the pullups. If you need more resistance you …

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Jackie Brown

WOD 10/9/13   Back Squat 7-7-5-5-3-3 Start around 65% of your max and add weight each set   “Jackie” 1000m Row 50 Thrusters (45/33) 30 Pull-Ups

Limey

WOD 10-8-13 In 3 minutes: Row for Max Calories DB Mutant Man-Makers: Divide the # of Calories rowed by 2. This is the number of reps you will do. This is for time. RX weights are 45/30. Ex: 70 Cal/2=35 reps. Wall Ball: In the time it takes you to do the mutant man-makers, do …

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Narrow Down

WOD 10/8/13 EMOM for 5 minutes: Gym Run x 4 (down 1, back 2, etc) 10 KB Swings   EMOM for 5 minutes: 10 Goblet Squats 10 Burpees   EMOM for 5 minutes: 15 Sit-ups 15 Russian Twists with med ball   5 Rounds: 30 seconds on 30 seconds off Row or Airdyne for max …

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Maxx

WOD 10-7-13 Find a 1RM on one of the following: • Back, Front, or OH Squat • DL • Clean Find a Max on one of the following: • Pullups • Pushups (rings/feet) • Vertical Jump • Box Jump AMReP in 5: • Thruster (95/65) • Pushup • Situp Start with 1 rep per movement, …

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