Monthly Archives: October 2014

Fitness  4 x 3 min on : 2 min off 40 weighted reverse lunges 30 Ab mat sit ups 20 KB swings Start each round where you left off Performance 5 sets: Every 4 minutes Back Squat x 5 @75% 250 m row Rest with time remaining Record times on each set Sport WOD Throwdown Event 1 – WOD 2 14 minute clock: E2MO2M 2 attempts at OHS Rest with time remaining One lift is counted per round Must increase OHS by 5# each round Score is total successful lifts added together Tie break on last round = max pull ups with time remaining  

Fitness 4 sets DB Chest press x 8-12 Rest 60 sec One arm DB row x 6-8 Rest 60 sec Heavy Russian Swings x 10-15 Rest 60 sec Suicide planks x 6 Rest 60 sec Core Bonus: 3 rounds Strict Mt. Climbers x 30 seconds Rest x 30 seconds Plank sand bag drag x 30 seconds Rest x 30 seconds Flutter kicks x 30 seconds Rest x 30 seconds Performance Bench press 5-5-5-5-5 Ring Dips 4 x 5-8 Core Bonus: 3 rounds Strict T2B x 30 seconds Rest x 30 seconds HS hold (chest to wall) x 30 seconds Rest x 30 seconds Flutter kicks x 30 seconds Rest x 30 seconds Sport Rest Day

Fitness and Performance 3 sets: 1/2 TGU x 3 each side Deep squat hold x 60 seconds Skip rope practice x 30 seconds AMRAP: 1 minute DU 1 minute Rest 2 minute Burpees 1 minute Rest 3 minute Wall balls 1 minute Rest 4 minute  Row Sport 5 sets: 2 position clean @75% 5 minute AMRAP 5 DB snatches 50/35 (alt) 5 Waiter lunges 50/35 (R) 3 Burpee Bar MU 5 DB snatches 50/35 (alt) 5 Waiter lunges 50/35 (L) 5 minute Rest 5 minute AMRAP 30 DU 20 Wall balls 20/14

Fitness and Performance For time: 10-9-8-7-6-5-4-3-2-1 Pull ups 1-2-3-4-5-6-7-8-9-10 Push ups Between each set = 15 air squats Sport 15 minutes Work up to heavy  Snatch 15 minutes Work up to heavy C&J