Monthly Archives: October 2013

WOD 10/31/13 Happy Halloween!

ImageWarm-up: 4 Rounds

400m Run

10 Wall Balls  20/14

Metcon: 10 Minute AMRAP

10 Chest-to-Bar Pull-ups

15 Med Ball cleans  20/14

50 Single or Double Unders

WOD 10/30/13

Warm-up: 4 Rounds

200m Run

10 Sit-ups

10 Push-ups

10 Wall Balls

Strength: 7 Rounds 7 Reps

Weighted Ring Dips

Metcon: 21-15-9

Thrusters  95/65

GHD Sit-ups

WOD 10/29/13

Metcon: 8 RoundsImage

200m Run

10 Dead Lifts @ 40% 1RM

Strength: Bench Press

10,9,8,7,6….1 Increasing Weight Each Round

WOD 10/28/13

Strength: 3 Rounds & 7 Reps

Dead Lift 40% of 1RM

Clean & Jerk 40% of 1RM

Metcon:  10 Station Max Effort

60 Seconds Work 60 Seconds Rest

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