Month: September 2013

Tuesday 131001

  WOD Deadlift 2-2-2-2-2 (Every 3 minutes) *Establish 2 rep max* THEN Row: 1,000 m (Buy In) THEN 12 Front Squats (185/120) 12 Pullups 3 Rounds For Time

Tuesday 130924

  WOD Backsquat 3-3-3-3-3 (Every 3 minutes) *Establish 3 rep max* THEN “Nicole” Run 400 m Max rep pullups 20 minute AMRAP **Score is total number of pullups completed. ┬áCome off the bar, start running.

Friday 130920

  WOD Deadlift 5-5-5-5-5 (Every 3 minutes) *Establish 5 rep max* THEN “Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips

Thursday 130919

  WOD Partners 800 m run buy-in 100 Wall Balls (20/14) 100 Power Snatches (75/55) 100 Box Jumps (24″/20″) 100 Hand Release Pushups 100 Medicine Ball Cleans (20/14) 800 m run cash out

Tuesday 130917

  WOD Overhead Squat 5-5-5-5-5 (Every 3 minutes) *Establish 5 rep max* THEN “Helen” 3 Rounds for Time of: 400 m run 21 American KB Swings (53/35) 12 Pullups

Monday 130916

  WOD Partners 10-9-8-7-6-5-4-3-2-1 Box Jump over (24/20) Wall Balls (20/14) Hand Release Pushups Ball Slams (30/20) Burpees

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