WOD’s

11/2/11

Prowler Push 20M

Met Con:

4 Rounds:

20 sec. Handstand Hold

10 sec. Rest

20 sec. Deadlift (Body weight or less)

40 sec. Rest

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Tuesday 11/1/11

800m Run Time Trial

THEN:

Squat Cleans x 2 (Until Tap Out)

Men begin @ 95#

Women begin @ 55#

After tap out:

Elevated pigeon (1 Min.)

Lacrosse Ball Shoulder Mobility

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Monday 10/31/11

HAPPY HALLOWEEN!!!

Strict Press x 3

Single Leg DL x 5

Met Con:

2 Rds.

Run 200m

Row 300m

20 Thrusters w/bar

6 Min. Rest/Mobility

15 sec. Downward Dog

15 sec. Up Dog

10 Spiderman (5R/5L)

10 PVC Pass Throughs

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10/30/11

Pistols/Progressions

3×3 (R/L)

Met Con:

AMRAP in 10 Min.

Odd Min. 15 Double Under (Tuck Jumps) – Slam Balls

Even Min. 15 Double Unders (Tuck Jumps) – Pull Ups

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10/29/11

3 Rounds:

21 Box Jumps

12 Push Ups

600m Run

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10/28/2011

Good Morning Bar x 8

Ring Dips x 5 (No Kipping)

Wall Slide SHoulder Mobility

Met Con:

4 Rounds

20 Seconds Battling Ropes

200 m run (100%)

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10/27/2011

Supersets

Back Squat x 3

KB Clean x 5

Double Unders x 30 (Or 1 min)

Lunge hip flexor stretch

Met Con:

10-9-8-7-6-5-4-3-2-1

Burpee

1 Arm Swing R/L

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Wednesday 10/26/2011

Met Con:

KAREN (20/14)

THEN:

3-7 reps EMOM – Pick one of the following:

HSPU or Handstand Holds

Muscle Up or Muscle Up Progression

T2B or K2E

High Box Jumps

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Tuesday 10/25/2011

Strict Press x 3

Sumo Deadlift x 5

Lacrosse Ball Mobility w/KB

Met Con:

3 Rds.

AMRAP in 3 Min.

3 Renegade Rows w/Push Up

6 Mtn. Climbers

9 Sit UPs

Rest 1 Min.

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Monday 10/24/11

Squat Cleans x 3

Hip Bridge x 5

Scapular retractions x5

Met Con:

8 Min.

Farmer’s Carry (No Running)

10m R/L

25m R/L

50 R/L

75M R/L

100m R/L

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