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03 Dec 2014

120414

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1a. Pull-ups – 5xmax reps
1b. Thruster – 5xmax unbroken reps, 95/65
2. EMOM 12
4 Power Clean
rds 1-4 @ 60%
rds 5-8 @ 65%
rds 9-12 @ 70%

03 Dec 2014

120314

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1a. Bench Press with a tempo 21X2 @ 70%, women 5×8/men 5×5
1b. Glute ham developer sit ups – 4×10 reps

2. “Annie”
Reps of 50-40-30-20-10 for time
Double Unders
AbMat Sit-ups

01 Dec 2014

120214

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1a. Strict handstand push ups – 3 x 3.3.3
1b. 3 x Unbroken toe 2 bar, rest 1:00

2. Row 1000m

rest 10 minutes

Row 1000m

01 Dec 2014

120114

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1A. Back Squat – women 5×8, men 5×5 @ 85% with a tempo of 21×2
1B. Dips – 4×5 with a tempo 21×2

2. Complete reps of 21-15-9 for time
Front Squat, 155/105
Burpees

29 Nov 2014

113014

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Teams of 2
1.Complete For Time …
500m Farmers Carry (Total Team Weight, Split Up As Needed) (Must Stay Together)
2k Row*
100 Burpees Over the Erg Rail*
100 Air Squats*

*1 Person Working at a Time:

2. Partner Gymnastics Skills:
15min – Handstand Balancing/Hand Walking Practice

28 Nov 2014

112914

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1. Shoulder Press
5 reps @ 60%
4.4.4 Strict pull-ups, rest 2 minutes
5 reps @ 70%
3.3.3.3 Strict pull-ups (ahap), rest 2 minutes
5 reps @ 80%
2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes
Max Reps @75%

2. Complete For Time …
10-8-6-4-2
Toes to Bar
KB Swings (1.5/1)
Between Rounds Complete:
6 Box Jumps (24/20)

27 Nov 2014

112814

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Home WOD
1. Run 1 Mile

2. EMOM10
5 Push Ups
5 Jump Squats
5 V-Ups

26 Nov 2014

112714

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Home WOD
Compete For Time w/ Family and Friends…
“The Gobble Gauntlet”
800m Run
50 Sit Ups
800m Run
40 Air Squats
800m Run
30 Burpees
800m Run
20 Push Ups
800m Run
10 Split Squat Jumps

25 Nov 2014

112614 PR Wednesday

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1. Deadlift
3×10 @50%
Touch and Go
Bar Speed on Drive

2. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

24 Nov 2014

112514

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1. Back Squat
5 reps @ 75%
Kipping pull-ups 10.10.10, rest 3 minutes
3 reps @ 85%
Kipping pull-ups, 10.10.10, rest 3 minutes
1+ reps @ 95%
Kipping pull-ups 10.10.10

2. AMRAP6 (For Reps)
9 Air Squats
6 Push Press (85/55)
Max Free Handstand Hold*

*Every second spent in a free handstand or handstand off the wall counts as one rep


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