9/30/2016

Free-4-All Friday

(10K was supposed to be the WOD today, so, get out and go for a long run, hike, or bike ride this weekend.)

WOD 9/29/2016

Run 1 mile

Then:

For time:

50 muscle-ups

(Scale or sub w/ 50 pull-ups plus 50 dips)

WOD 9/28/2016

Thrusters 5-5-5-5-5 reps

WOD 9/27/2016

Joshie

3 rounds for time of:
40-lb dumbbell snatched, 21 reps, right arm
21 L pull-ups
40-lb. dumbbell snatches, 21 reps, left arm
21 L pull-ups

WOD 9/26/2016

10 80-yard shuttle sprints (10 yards-10 yards-20 yards-20 yards-10 yards-10 yards= 1 shuttle sprint)

Rest as needed between efforts.

Then:

7 minute AMRAP of:

21-15-9 reps of:

Deadlift (225#)
OHS (135#)
50 Double unders

WOD 9/23/2016

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

WOD 9/22/2016

Hang power clean 1-1-1-1-1-1-1

WOD 9/21/2016

5 minutes of rowing
5 minutes of push presses

No rest between exercises.
Men use 115#, women use 80#.

WOD 9/20/2016

For time:
100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump overs

Men use 225# for deadlift and a 24" box.
Women use 155# for deadlift and a 20" box.

WOD 9/19/2016

21-15-9 reps for time of:

Bar-facing-burpees
Overhead squats
Chest-to-bar pull-ups

(Use Fran weight)

WOD 9/16/2016

4 rounds, each for time of:

800 meter run

WOD 9/15/2016

Overhead Squat 5-5-5-5-5

WOD 9/14/2016

Nickman

With a 55# and 35# dumbbell, 10 rounds for time of:

200-meter farmers carry with both dumbbells
35# weighted pull-ups, 10 reps
55# dumbbell power snatch, 20 reps alternating arms

WOD 9/13/2016

Power snatch 5-3-3-1-1-1-1

Then:

Complete AMRAP in 10 minutes of:

95# power snatch, 10 reps
10 burpees

WOD 9/12/16

Row 250m
Row 500m
Row 1000m
Row 500m
Row 250m

Rest 1 minute between each effort.

WOD 9/7/2016

DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
  10 wall-ball shots
  1 rope ascent

WOD 9/6/2016

For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups

WOD 9/5/2016

Deadlift 3-3-3-3-3

WOD 9/2/2016

From 0:00- 3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 Pull-ups
12 push-ups
18 squats

etc... continue until you can't complete the required work in that 3 minute interval.

WOD 9/1/2016

30 Strict Muscle-ups for time

or

Pull-up/Muscle-up profession work

then:

For time:

135# Squat clean, 10 reps
50 GHD sit-ups
135# Squat clean, 8 reps
40 GHD sit-ups
135# Squat clean, 6 reps
30 GHD sit-ups
135# Squat clean, 4 reps
20 GHD sit-ups
135# Squat clean, 2 reps
10 GHD sit-ups