WOD| October 1, 2012

SKILL:

Box Jump - Max Height

 

WOD:

2 Rounds for time

20 Med Ball Pushups (Incline)

20 Jumping Squats (Bottom to Bottom)

20 Med Ball Pushups (Decline)

20 Goblet Squats (53/35)

Run 400M

 

http://www.barbellsforboobs.org/



WOD| September 29, 2012

SKILL:

GHD Situps (25 reps)

GHD Back Extensions (25 reps)

 

WOD:

4 Rounds for time

10 Hang Snatch (45/35)

10 V-Ups

10 Wall Balls (20/14)

10 KTE

10 Burpees

 

 



WOD| September 28, 2012

SKILL:

Mobility

 

WOD:

 

Lift some heavy sh!t

 

Deadlift to 3 rep max

Cleans (Power & Squat) to 1 rep max

Push Press/Jerk to 1 rep max

 



WOD| September 27, 2012

SKILL:

Thrusters (find WOD weight)

 

WOD:

"FRAN"

8min CAP

21-15-9

Thrusters (95/65)

Pullups

 

~Rest 5 Minutes~

 

Run 400m x 4

(30 Seconds rest between rounds)

 

 

WOD| September 26, 2012

SKILL:

Double Unders

(150 for time)

WOD:

16 MIN EMOM (every minute on the minute)

10 Back Squat (135/95) [odd minutes]

15 Pushups [even minutes]

*If you fail to complete a round in the 1 min cap then

you switch to an AMRAP of Burpees for remaining time*

WOD| September 25, 2012

 

SKILL:

Shoulder Mobility &

OHS 5x5x5x5

 

WOD:

20-15-10-5

Push Press (95/65)

Jumping Lunges

Front Squats (95/65)

Situps



WOD| September 24, 2012

SKILL:

Muscle-up/Pullup Clinic

 

WOD:

10 Pullups

200m Run

20 Deadlift (185/135)

200m Run

30 Shoot-thrus

200m Run

40 Leg Lifts

200m Run

50 Double Unders

WOD| September 21, 2012

SKILL:

Tire Flips (weather permitting) -OR- Deadlift 5x5x5x5

WOD:

3 Rounds for time

6 Turkish Getups (53/35 kettle bells) [3 each arm]

12 Toes to bar 

24 Hang Cleans (95/65)

WOD| September 20, 2012

SKILL:



Shoulder & Hip Mobility

 

WOD:

Strength Day (35 min to find 1RM Squats)

Overhead Squat

Front Squat

Back Squat

 

BONUS WOD:

150 Double Unders or attempts for time

WOD| September 19, 2012 - Fight Gone Bad

SKILL:

Junkyard Dog Warm-up

 

WOD:

"Fight Gone Bad"

3 Rounds

Wall Balls (20/14) [max reps]

Sumo Deadlift High Pull (75/55) [max reps]

Box Jump (20"/16") [max reps]

Push Press (75/55) [max reps]

Row [max calories]

 



WOD| September 18, 2012

SKILL:

Sumo Deadlift High Pull (SDHP)

WOD:

Run 200m x 4 (30 sec rest between runs)

20 Snatch (95/65)

25 Clusters (95/65)

20 Burpees

Run 200m x 4 (30 sec rest between runs)

 

 

 



WOD| September 17, 2012

Skill:



Heavy Wall Balls (30/20)

WOD:

"Cindy"

20 min AMRAP

5 Pullups

10 Pushups

15 Air Squats

 

 

WOD | Wednesday, 9.12.12

Skill: OHS/Back Squat
WOD:
50 Wall Balls (20/14)
25 Pull-Ups
50 Weighted Sit-Ups (35/25)
25 Goblet Squats (53/35)
500m Row

WOD| September 11, 2012

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

SKILL:

Pullup Clinic/Ring Rows

 

HERO WOD:

"Rahoi"

12 min AMRAP

12 Box Jump (24/20)

6 Thruster (95/65)

6 Bar Facing Burpees

 



WOD | Tuesday, 9.11.12

WOD:
"NEVER FORGET"
Skills: Thruster 15 to find your 1RM
Hero WOD:
"Rahoi"
12 Minute AMRAP
12 Box Jumps (24/20')
6 Thrusters (95/65)
6 Bar Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

WOD | Monday, 9.10.12

Skills: Cleans/Hip Mobility
WOD:
"Grace"
5 Minute Cap
-rest 10 minutes-
One mile run benchmark

WOD | Friday, 9.7.12

Skill: Ring Work
WOD:
"Griff"
2 Rounds for time:
800m Run
400m Run Backwards

WOD | Thursday, 9-6-12

Skills & Drills: Shoulder & Hip Mobility
WOD: 20 Minute AMRAP
Odd Minutes 10 Toes to Bar
Even Minutes 15 Push Press (95/65)
*If you complete reps under 1 minute cap rest to start of next minute.

WOD | Wednesday, 9.5.12

Skill: Bear Complex 15 Minutes to find your 1RM.
WOD:
Five rounds for time:
30 Sit-ups
20 Squats
10 Push-Ups
5 Pull-ups
200m Run

WOD | Tuesday, 9-4-12

Skills/Drills: Back Squat. 15 Minutes to find 3 Rep Max.
WOD: 3 Rounds for time:
15 Deadlifts 185/135
30 Flutter kicks - 2 count
45 Double Unders