Monthly Archives: October 2014

WOD for 10.31.14

Strength:
Rowing Tabata

Metcon:
HAPPY HALLOWEEN!!!

"BURPEE MASSACRE"
For time:
25 med ball burpees (hands on ball for the pushup then press and jump with the ball overhead)
200m Run
25 tuck jump burpees (tuck jump instead of normal “feet off the ground”)
200m Run
25 burpee box jump overs
200m Run
25 ‘old school’ burpees 

WOD for 10.30.14

Strength:
10 x 2 Split Jerk from the rack
*Add weight as needed, or just practice technique

Metcon:
10 min AMRAP
10 Walking Lunges
10 Push-ups

WOD for 10.29.14

Strength:
Dead Lifts
5x6 @ 80% 1RM

Metcon:
5 Rounds
5 Wall Ball Doubles
20 Double Unders
200m Med Ball Run

WOD for 10.28.14

Strength:
5 Rounds
4 Strict Press
8 Push Press
12 Push-ups

Metcon:
8 min AMRAP
8 Box Jumps
8 Plate Sit-ups
8 Pull-ups

WOD for 10.27.14

Strength:
Back Squats
5x8 @ 70% + 10lbs

Metcon:
1 to 10
Goblet Squats (53/35)
Toes to Bar
KB Clean