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08 Oct 2013

100913

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1. Complete for time
Run 1 mile

AMRAP 10
5 Handstand push ups
10 Pistols
15 Pull ups

Run 1 mile

2. Low Box Jumps – 4×15 unbroken

07 Oct 2013

100813

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1. Complete reps of 2-4-8-16-8-4-2 for time
*Front Squat, 225/155
Toe 2 Bar

*Athlete must clean the weight up to the front rack position

2. Snatch – 6×3 ascending weight

3. Low Box Jumps – 4×10 unbroken

06 Oct 2013

100713 – FRAN CHALLENGE

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1. “FRAN” Challenge
21-15-9
Thruster, 95/65
Pull-ups

2. Deadlift – 3×10 (straight sets) compare to 9/27

05 Oct 2013

100613

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1. NorthEast Regional Team WOD 11.4 (modified)
150 CTB pull-ups
150 OH swings, 24kg/16kg
150 Double unders
150 OH Squats, 95/65

Teams of 2.  Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. Only one athlete may be working at a time. The athletes may work in any order they choose. There is no minimum number of reps each athlete must complete. There is a 30min time cap. If a team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.

2. Low Box Jumps – 4×10 (Unbroken)

04 Oct 2013

100513

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1. AMRAP 15
200m Run
15 Power Snatch, 115/75
15 Burpees

2. Push Press – 3×10 (straight sets)

04 Oct 2013

100413

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1. “Diane”
21-15-9
225#/155# Deadlift
Handstand Push ups

2. Back Squat – 3×10 (straight sets)

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Wednesday
Advanced – EMOM 10 CTB Pull-ups

02 Oct 2013

100313

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1. For time each round
5x500m run (2:00 cap)
rest 2:00 

2. EMOM 12 – 2 Clean + 1 Jerk (moderate weight)

01 Oct 2013

100213

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1. For time
Row 2k
15 Bench Press, 135#/95#
Row 1k
10 Bench Press, 185#/125#
Row 500m
5 Bench Press, 225#/155#

2. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Monday
Advanced – EMOM 10 CTB Pull-ups

30 Sep 2013

100113

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1. AMRAP 20
20 Wallball Shots 10′ target, 20#/14#
20 DB Power Snatch, 55#/35#

2. Press – 3 x10 (straight sets)

30 Sep 2013

093013

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1. 21-15-9
Double Unders
Power Snatch, 95#/65#
Knee to elbows

2. Power Clean – 6 x 3 ascending weight

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) 
Advanced – EMOM 10 CTB Pull-ups


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