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Monthly Archive for: ‘September, 2011’

10-1-11 Sat

62 Push Ups

Partner WOD
A.
1.- 2000m Row/100 Burpees – (team members work both exercises at same time)
2. – 200 WBS – (only 1 team member at a time)
3.- 400m Run – (go together)

B.
1.- 3 Rounds of Cindy (C2B/CoB) – (1 at a time)
2.- 4 Rope Climbs – (1 at a time)
Repeat B 1 & 2
3.- Long 200m Run (go together)

C.
1.- 100 A KBS (24/16) – ( team work at the same time)
2.- 100 Sit Ups – (team can work at the same time)
3.- Rec Run – (go together)

Each team must complete the exercise and then move together to the next exercise.

9-30-11 Fri

61 Push Ups

Cleary Run
1000m Row
100 DU (sub Singles @ 3:1)
Complete the Above in any order
Then:
5×5 Barbell Row
5×5 Chest Press

9-29-11 Th

60 Push Ups

5 Rounds For Time
1 Squat Clean (135/93)
1 Power Clean
1 HPC
5 STO (135/93)
7 Front Squat (135/93)
3 Box Jumps (34″/24″)

9/28/11 Wed

59 Push Ups

10min of skills work:
DU’s & Rope Climb

5 Rounds For Time
Long 200m Run
5per side 1Arm Squat Snatch (35lb or 16k/20lb or 8k)
10 Pull Ups
10 Sit Ups

9-27-11 Tues

58 Push Ups

5RFT 15min cap
5 Power Cleans (155/83)
10 Thrusters (155/83)
5 Dips

10 min rest

8min AMRAP
10 DU
5 Burpees
10 Air Squats

9-26-11 Mon

57 Push Ups

400m Run
20 WBS (20/14)
20 Box Jumps (20/16)
20 Push Ups

800m Run
30 WBS
30 Box Jumps
30 Push Ups

400m Run
20 WBS
20 Box Jumps
20 Push Ups

9-24-11 Sat

55 Push Ups

40min Cap
BB Wt Suggestions
1 – 115/83
2 – 95/63
3 – 75/42

100m Tire Pull
Long 200m Run
20 SDHP
10 Slam Balls
10 MB Sit Ups
20 Hang Power Clean

Tire Pull
Run
15 SDHP
10 SB
10 MB Sit UP
15 HPC

Tire Pull
Run
10 SDHP
10 SB
10 MBSU
10 HPC

1 BB Only – Use The Same Wt For Ea. BB Ex.
Use any Med Ball For Sit Ups- Shoulders To Floor Then Sit Up Till Ball Touches Legs.

9-23-11 Fri

54 Push Ups

Back Thrusters:
Build up to a your heaviest set of 1 rep
Using the rack is ok.

Optional Wod:
AMRAP 8min
3 Power Cleans (155/98)
6 R-KBS (32/24)
9 DU

9-22-11 Th

53 Push Ups

5 Rounds For Time
20 STO (75/42)
15 Front Squats (75/42)
10 BB Curls (75/42)
5 Lat Jump Burpees (over bar)
Rec Run
There is no RX wt. What’s listed is only a suggestion.
The idea is continuous reps.
There will be a 30 min Cap

9-21-11 Wed

25-20-15-10-5
WBS (20/14)
Dead Lift (155/113)
Box Jumps (20/16)
Buy Out
True 400m Run

9-20-11 Tues

51 Push Ups

21-15-10-6
Thrusters (135/93)
Sprawls
Sit Ups

9-19-11 Mon

50 Push Ups

5 Rounds For Time
L200m Run
18 A-KBS (24/16)
12 Push Ups (Below Parallel To Lock Out)
6 Ring Dips (Below Parallel To lock out)
3 Burpees

9-17-11 Sat

48 Push Ups

FBG Fund Raiser

9-16-11 Fri

47 Push Ups

4 Rounds For Time
Long 400m run
25 KBS (24/16)
400m Row
25 KB SDHP (24/16)
50 Single Jump Rope

9-15-11 Th

46 Push Ups

“Chelsea”

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