Monthly Archives: October 2013

Tuesday 22 October WOD

FOR TIME: 1-13 Reps Wall Balls 20/15lbs 13-1 Reps Elevated Pushups So, the way this rep scheme works… You will complete 1 wall ball and 13 elevated pushups 2 wall balls and 12 elevated pushups 3 wall balls and 11 … Continue reading

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Monday 21 October WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 10 Push Press 95/65 lbs 10 Kettlebell Swings 53/35lbs 10 Box Jumps, 24/18″

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Friday 18 October WOD

FOR MAX REPS: On the minute for 15 minutes: 5 Burpees over the bar Max rep thrusters the remainder of the minute 95/65lbs You will start the top of every minute with 5 burpees.  You will keep a continuous count … Continue reading

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Thursday 17 October WOD

DEATH BY BOX JUMP 24/18″ Death by format is as follows: Minute 1 = 1 rep Minute 2 = 2 reps Minute 3 = 3 reps Continue until you cannot complete the required reps in that minute.

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Wednesday 16 October WOD

FOR TIME: In Teams of 2, complete 10 rounds of the following: Person A, repeat the following until Person B returns:

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Tuesday 15 October WOD

5 ROUNDS FOR TIME: 10 Box Jumps 18/24″ 10 Ball Slams 15/20lbs 10 Burpees 10 Medicine Ball Situps 15/20lbs

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Monday 14 October WOD

FOR TIME: Run 5K Every 5 minutes, stop running and perform 20 pushups and 20 squats A great site to use to map out a 5K route is: http://gmap-pedometer.com/

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