Monthly Archives: October 2013

Thursday 31 October WOD

10 ROUNDS FOR TIME: 25 yard Farmer’s Walk 50 Yard Shuttle Run For this workout, walk 25 yards for the farmers walk, set weight down, turn and sprint 25 yards, touch and sprint back. For the farmer’s walk, go as … Continue reading

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Wednesday 30 October WOD

3 ROUNDS FOR MAX REPS: 1 Minute Wall Balls 20/15lbs 1 Minute Kettlebell Swings 53/35lbs 1 Minute Box Jumps 24/18” 1 Minute Push Press 45/35lbs 1 Minute Double Unders 1 Minute Rest

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Tuesday 29 October WOD

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 2 Cleans at 75% of Bodyweight 5 Burpees over the bar 8 Ball Slams 20/15lbs Your goal is to get through all of the above reps in one minute! We will count … Continue reading

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Monday 28 October WOD

5 ROUNDS FOR TIME: 400m Run 20 Medicine Ball Situps  

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Friday 25 October WOD

FOR MAX WEIGHT: 3-3-3-3-3 REPS BACK SQUATS Andy will be at the lunch workout. Melissa will be stuck in a meeting.

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Thursday 24 October WOD

FOR MAX REPS: Complete 10 – 1 Minute Rounds 100m Run Burpees Run 100m at the start of each minute. Remainder of minute, perform burpees for max reps.

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Wednesday 23 October WOD

FOR TIME: 800 Total Reps or 30 Minutes Situps Squats Pushups Kettlebell Sumo-Deadlift High-Pull @ 53/35lbs *Rotate to the next movement after each passing minute. *Keep a continuous count. Post your time or reps completed to the commments.

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