WOD 09-30-2010

5X5 Weighted Pull-ups

WOD:

5 ROUNDS:

Max reps of handstand pushups (use smith machine to stabilize legs if unable to do hspu)

Rest as needed between rounds.

Then...

8 x 100 yard sprints.

Rest 45 seconds between sprints.

Post weight, reps and time to comments.

WOD 09-29-2010

5x5 Squat! (POOP ON THE FLOOR!)

WOD

20-15-10-5 reps for time

45lb dumbbell thrusters

knees to elbows (Dave Style)

Post time and weight to comments.

WOD 09-28-10

Strength - 5x5 Weighted Pull Ups

DWOD
5 Rounds for time
6 Snatchs 115lbs
10 Box Jumps

WOD 9-27-2010

SWOD:

5x5 Back Squats

DWOD:

Complete 5 rounds of:

5 Hang Power Cleans 115 lbs
3 Box Overs w/ stacked car ramps
50 yard sprint

WOD 09-24-10

SWOD
Weighted pullups 5x5

DWOD
15-12-9
Clean and Press 115lbs
Ring Push Ups

WOD 9-23-2010

SWOD:
5x5 Back Squat

DWOD:
AMRAP in 15 minutes:

3 Push Jerks or Split Jerks (find a weight you fill is best)
7 Supine Ring Pull Ups
10 True Push Ups

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

WOD 09-22-2010

5X5 Weighted Pull-ups

WOD:

Complete 6 rounds

30 seconds max reps 225lb deadlift

30 seconds rest

30 seconds max reps burpees

30 seconds rest

Post weight and total reps to comments.

WOD 09-21-2010

NEW CYCLE!

5X5 Back Squat (Work to find out what is challenging to do 5 reps)

WOD:

AMRAP in 15 minutes

2 Power Snatches (75% or 1 rep max...do overhead squats if you can't snatch)

2 rounds of 3 pull ups, 6 push ups, 9 box jumps.

Post weight and time to comments.

WOD 09-19-2010

5x5 Deadlift

WOD:

21-15-9

135lb hang cleans

ring dips

Post weight and time to comments.

WOD 09-18-2010

5x5 Bench Press

WOD

5 ROUNDS

8 handstand pushups

8 L pull ups

8 ring dips

8 true push ups

Work at a pace that allows quality form with good range of motion.

Post time and weight to comments.

WOD 09-17-2010

REST DAY!

WOD 09-16-2010

5x5 Deadlift

WOD:

10 110 yard (100 meter) sprints

Rest 45 seconds in between sprints

Maximal effort on all sprints

Post weight and fastest times to comments.

WOD 09-15-2010

Strength (1 week left on this strength cycle, push it to your goal!)
5x5 bench

WOD
9 hang power clean (135 lbs)
15 pull ups
15 burpees
6 hang power clean (135 lbs)
12 pull ups
12 burpees
3 hang power clean (135 lbs)
9 pull ups
9 burpees

WOD 09-14-2010

5x5 Deadlift

WOD

5 rounds for time:

12 overhead barbell walking lunges 75lbs

12 ring dips

100 yard sprint

Post weight and time to comments.

WOD 09-12-2010

5x5 Bench

WOD

10 Rounds:

10 95 lb Thrusters

10 Ring Push ups

Post time and weight to comments.

WOD 09-11-10

Strength
5x5 deadlift

DWOD
8 rounds
pike rope climb
7 push press 95 lbs

WOD 9-10-2010

"Candy"
Complete as many rounds as possible in 15 minutes of:
Dips, 15 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
21" Box Jumps, 15 reps

WOD 09-09-2010

Strength

5x5 deadlift

DWOD

15-10-5

50lbs db thrusters

2 pood kb swings

pullups

WOD 09-07-2010 (We're Back Baby!)

5x5 Bench Press

WOD

AMRAP in 15 minutes

1 round is:

3 Power Cleans (55% of 1 rep max)

Cindy (5 pull ups, 10 push ups, 15 air squats)

Post weight and time to comments.

WOD 09-03-2010

5x5 Bench Press

WOD

9 Rounds for Time:

5 strict pull ups (no kipping)

5 dumb bell thrusters (50lb dumb bells)

5 burpees

Post weight and time to comments.

WOD 09-02-2010

5x5 Deadlift

WOD

6 rounds

Max reps plyo pushups (1 hand on a 45lb plate, explode up to change other hand to plate)

100 yard sprint

Post weight, most reps, and fastest time to comments.