Author: Coach Jeff

10/14/2014

Main – WOD

Warm-up

Weightlifting

Push Press (1 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

5 Thrusters 95/65

10 Pistols

25 Dubs/50 Singles

10/13/2014

Main – WOD

Warm-up

Mobility/Stretch

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

10/09/2014

Main – WOD

Warm-up

Gymnastics

Sit-ups (1 x ME for 5min)

Metcon

Metcon (Time)

3 RFT

25 Burpee over plate

10 HSPU

20 Alt. KB Swings (R) 53/35
RX+

4 RFT

10/08/2014

Main – WOD

Warm-up

Weightlifting

Back Squat (12 Emom)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

5 C & J 115/65

7 Pull-ups

9 Air Squats to target

10/07/2014

Main – WOD

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Handstand Practice

Work on being upside down

Toes-To-Bar

Metcon

Metcon (Time)

10,8,6,4,2,2,4,6,8,10

Deadlifts 155/115

T2B

10/06/2014

Main – WOD

Warm-up

Weightlifting

Clean and Jerk (12 Emom X 3)

Metcon

Metcon (Time)

5 RFT

20 Wall Ball 20/12

100m Run

10 Weighted Sit-ups (minimum 20/12)
RX+

Replace Wall Balls with Thrusters 45/25

Sit-ups minimum 35/20

10/03/2014

Main – WOD

Warm-up

Goals

Gymnastics

Pistols (5 x 6)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap
4 T2B
6 HSPU
8 Air Squats
10 Dips

10/02/2014

Main – WOD

Warm-up

Mobility/Stretch

Metcon

Metcon (Time)

4 RFT
Choose three movements from the list on the whiteboard when you come in and complete 4 RFT.
RX + will be if you complete the WOD with movements the coach chooses!

10/01/2014

Main – WOD

Don’t miss this one!!
Scaled options will be available

Warm-up

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders