WOD 10/31/13

WOD: I love snatches

10 minute EMOM

even: 3 Power Snatch (95)

odd: 10 HR Push-ups

then:

10-1

SDLHP (95)

KB Swing (50)

*3 Burpees on each minute mark*

WOD 10/24/13

WOD: Parental Breakdown

4 Round AMRAPs (6 minutes each)

Rd 1 - Run 800m --> Max Pull-ups

2 minute rest

RD 2 - Run 800m --> Max HR Push-ups

2 minute rest

Rd 3 - Run 800m --> Max Sit-ups

2 minute rest

Rd 4 - Run 800m --> Max Goblet Squats (50)

WOD 10/22/13

WOD:

EMOM 7 minutes:

1 Power Snatch

1 Hang Power Snatch

2 OHS

Then...

10-8-6-4-2

Pull-ups

Power Snatch

Plyometric push-ups

Then...

5 minute AMRAP

7 Burpees

20 Double unders

WOD 10/17/13

WOD:

4 rounds for time:

Run (800m, 600m, 400m, 200)

25 HR Push-ups

50 Sit-ups

25 Squats

25 KB Swings (50/40)

WOD 10/15/13

WOD 10/15/13

WOD: Kettle Bell Partner Workout

All Completed with 40 lb Kettle Bell

Kettle Bell Can't touch the ground or 10 Burpee punishment

Run 800 M

40 Turkish Get-Ups

40 Step Ups (24" Box)

50 Sit Ups

50 Figure 8 Lunges

40 Kettle Bell Roll Up Thrusters

110 Double Unders

WOD 10/10/13

WOD: "Angie" any order

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

WOD 10/8/13

WOD: EMOM + Nates choice

6 min EMOM

5/5 KB snatch (50)

5 Burpees

3 min rest

6 min EMOM

15 KB swings (50)

10 push-ups 

Boys choice:

10m bear crawl

70m lunge walk

10m bear crawl

50 sit-ups

10 pull-ups

400m run

My coaches

WOD 10/3/13

WOD: 

10 Rounds:

10 Burpees

100m Run

10 KB Swings (50)

100m Run

10 Box Jumps (24)

100m Run

WOD 10/1/13

WOD: partners

50 push press (95)

Then

30-20-10

Front squat (115)

Pull-ups

Then

30-20-10

Power clean (115)

Box jump (24)

Then

100 wall balls (20)