30
2012
WOD 8/31/12
10 Power cleans #155/105
15 box jumps #24/20
20 kb swings #53/35
29
2012
WOD 8/30/12
Bench press
10-8-5-3-1 (record 1 rep max) then do 25 reps at highest weight possible
then
AMRAP in 12 min:
6 burpees
9 ring dips
12 deadlifts #135/95
28
2012
WOD 8/29/12
For time:
2 30 sec hanging L hold
30 oh lunges w 45/25 plate
40 anchored mb sit ups #20/14
50 Box jumps, 20 inch box
30 ghd sit ups
40 push press #75/55
50 double unders (200 single)
30 k2e
40 hang cleans #75/55
50 russian twist #45/35
2 Rope climb ascents (30 ring pull ups)
*can do rope climbs anytime throughout wod
27
2012
WOD 8/28/12
Thrusters
3-3-3-3-3 (record max set)
then,
AMRAP in 15 min:
6 thrusters #115/75
9 chest to bar pull ups
12 wall ball #20/14
26
2012
WOD 8/27/12
Paleo challenge starts today! Arrive early for class to weigh in.
“Baseline WOD”
400m row
50 squats
40 sit ups
30 kb swings #53/35
20 gs push ups
10 burpees
400m run
23
2012
WOD 8/24/12
Wall balls #20/14
double unders (3x singles)
sdhp #75/55
Paleo workshop this Saturday at 12:00pm. If you want to learn how to prepare for
Paleo challenge on Monday you should be here. If this is your first challenge you will see that losing between 4-6% bodyfat and 15-20 pounds is very realistic in 30 days!
22
2012
WOD 8/23/12
3 rds:
1 min plank
15 ghd sit ups
30 russian twist
then,
4 RFT:
10 kb swings #70/53
15 toes to bars
20 box jumps #24/20
400m run
21
2012
WOD 8/22/12
5-5-5 (DO AS MUCH AS YOU CAN ALL THREE SETS, SCORE IS LOWEST WEIGHT SET)
then,
AMRAP in 5 min:
2 squat cleans #135/95
5 over the bar burpees
rest 2 min, then:
AMRAP in 5 min:
2 squat cleans #135/95
5 over the bar burpees
20
2012
WOD 8/21/12
Max unbroken HSPU (can be strict or kipping or combined)
shoulder press
5-5-5
push press
3-3-3
push jerk
1-1-1
Welcome today our two new coaches Andy Shaw and Rob Ingram. They are going to be great!!!
record highest set of each
19
2012
WOD 8/20/12
5 RFT:
20 pull ups
30 push ups
40 sit ups
50 squats
Rest exactly 3 minutes between each round (rest is included in time)
anyone less then 6 months do half reps
compare to 4/25/12