WOD: 30 Sept 13

Partner WOD for time:

100 of each

- Air Squats

- KB Swings (1Pd)

- Wall Ball Cleans (over the shoulder)

75 of each

- Sit-ups

- KB Cleans (1 Pd in each hand)

50 of each

- Push-ups

- KB Snatch (1Pd)

- KB Front Squats

25 of

- 100 yds Farmer Carry (1Pd each hand)

WOD: 28 Sept, 2013

A:  1RM Front Squat

B:  2 RFT of

 

5 Rounds of,

    -5 HSPU

    -10 Pistols

    -15 pull-ups

Then,

    -10 Clean and Jerk (135/95)

WOD: 26 Sept, 2013

A:  EMOM Close Grip Bench Press

   - 10 minutes 2 reps

B:  3RM OHS (3 rep max overhead squat)

C: 10 RFT

  - 10 Wall balls

  - 10 Pull-ups

Special MOPP WOD:

MOPP Level 1:  3 RFT

- 400m Run

- 20 Dips

MOPP Level 2:  3 RFT

- 20 Back Squat (135/95)

- 20 Push ups

MOPP Level 3:  3 RFT

- 10 Hang Cleans (135/95)

- 10 Bar Facing Burpees

MOPP Level 4: 

- 25 Man Makers (45/25)

WOD: 25 Sep, 2013

A: Front Squat 6x3 @ 90%

B: 3 RTF

- 400m Run

- 21 Deadlifts (225/135)

WOD: 18 Sept 2013

A:  5x10 or 10x5 HSPU (30 second rest between sets)

B: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

    - Thrusters (75/45)

    - Box Jumps

WOD: 17 Sept 2013

Power Clean

1-1-1-1-1-1-1

Metcon (Time)

5 Rounds

400m Run

25 Shoulder to Overhead (135/95)

WOD: 16 Sept 2013

Team WOD for time

A:  400m run with wallball

     20 wallballs (10ft)

     

B:  400m DB farmer carry (50/30)

     20 DB push press

   

C:  400m sprint

     20 wall walks

     

WOD: 15 Sept 2013

A: For time;

     25, 20, 15, 10, 5

     - Thrusters (95/65)

     50, 40, 30, 20, 10

     - Double Unders

***Alternate thruster and DU's

B: Snatch Deadlift

     3x5 @ 125%

WOD: 14 Sept 2013

A: Back Squat

    Use 90% 1RM  (so 65% of 90% 1RM)

    5x65%

    5x75%

    5x85%

    5x90%

    5x95%...  Until failure

B: Snatch find 1RM

C: 5 RFT

    10 - Hang Clean (205/105)

    50 - Double Unders

WOD: 13 Sept 2013

A: Find 1RM Power Clean

B: 5x5 Front Squat at 58%

    (Pause at bottom for 3 seconds)

C: 3 RFT

10- DB Squat Clean (50/30)

10- DB Shoulder to Overhead (50/30)

10- Toes To Bar

***don't forget to post you weight and time

WOD: September 5, 2013

WOD:

10-9-8-7-6-5-4-3-2-1

Push Press (135/95)

1-2-3-4-5-6-7-8-9-10

Box Jump (24/20)

Strength:

Shoulder Press (strict)

5-5-5-5-5 heavy as you can