Daily WOD

11/12/2014

Main – WOD

Warm-up

Weightlifting

Front Squat (10 x 2 @ 85% 1RM)

Metcon

Metcon (Time)

2,4,6,8,10,12,14

Box Jumps

T2B

Wall Climbs

11/11/2014

Main – WOD

Warm-up

Gymnastics

L Hang (Reverse Tabata)

Hang from pull up bar and bring legs up above hips and hold

Metcon

Metcon (Time)

5RFT

25 Dubs

15 Pull-ups

5 HSPU

11/10/2014

Main – WOD

Warm-up

Weightlifting

Back Squat (10 x 2 @ 85% 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 AMRAP

3,6,9,12…..up 3 reps each round

KB Swings (R) 53/35

Russian Twists 53/35

11/06/2014

Main – WOD

Warm-up

Gymnastics

Handstand Practice

Work on being upside down

Metcon

Metcon (Time)

Buy in: 50 Singles

25,20,15,10,5

Power Cleans 95/65

Push-ups

Cash Out: 50 Singles

11/05/2014

Main – WOD

Warm-up

Weightlifting

Front Squat (8 x 4 @ 75% 1RM)

Metcon

Metcon (Time)

5 RFT

5 Deadlifts 185/135

10 1 Arm Snatch 53/35

15 Dubs

20 Sit-ups
Deadlifts at 225

11/04/2014

Main – WOD

Warm-up

Mobility/Stretch

Shoulder mobility

Goals

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

6 Push Jerk 135/95

8 KB Swing (R) 53/35

10 Burpee Over Bar

11/03/2014

Main – WOD

Warm-up

Weightlifting

Back Squat (8 x 4 @ 75% 1RM)

Metcon

Metcon (AMRAP – Reps)

Tabata

HSPU

Air Squats

Dips

T2B
Try to beat your score from Sept. 12th!!

10/31/2014

Main – WOD

Warm-up

Goals

Metcon

Metcon (AMRAP – Rounds and Reps)

18 AMRAP

5 Power Snatch

10 Alternating KB Swing (R)

15 Sit-ups

20 Dubs / 40 Singles

10/30/2014

Main – WOD

Warm-up

Gymnastics

Push-ups (6 x 10)

Metcon

Metcon (AMRAP – Reps)

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

Power Cleans 135/95

Pull-ups

12 Min time cap

If done before 12 minutes, do burpees until cap (score is burpee count)