Daily WOD

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

09/30/2014

Main – WOD

Warm-up

Shoulder Mobility

Weightlifting

Snatch Grip Deadlift (8 x 3 @ 1RM)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

09/29/2014

Main – WOD

Warm-up

Chin-Up (5×5)

Weightlifting

Metcon (Time)

15 Squat Cleans 155/115
5 KB Swings 53/35
10 Squat Cleans
10 KB Swings
5 Squat Cleans
15 KB Swings

09/25/2014

Main – WOD

Warm-up

Weightlifting

Front Squat (7×4 @ 75% 1RM)

Metcon

Metcon (Time)

5 Rounds:
15 Box Jump Over 24/20
10 Deadlifts 185/135
5 Broad Jump Burpees

09/24/2014

Main – WOD

Warm-up

Weightlifting

Bent Over Row (6×4)

Metcon

Big Helen (Time)

For Time:
1200m Run
63 KB Swings 53/35
36 Pull-Ups