Monthly Archives: October 2014

Wednesday 22 October WOD

5 ROUNDS FOR TIME: 10 Box Jumps 18/24″ 10 Ball Slams 15/20lbs 10 Burpees 10 Medicine Ball Situps 15/20lbs It’s feels like it should be a burpee week

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Tuesday October 21 WOD

FOR TIME: PARTNER BUDDY BURPEE THRUSTER TEAM BONANZA 2 Rounds Alternating 15/15 – 12/12 – 9/9 reps Thrusters @ 95/65lbs Burpees Post your buddy team time to the comments. Partner up! While one partner is working, the other is resting. Try … Continue reading

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Monday 20 October WOD

FOR MAX REPS: 1 Minute Max Burpees 1 Minute Rest 2 Minutes Max Double Unders 1 Minute Rest 3 Minutes Max Wall Balls 20/14lbs 1 Minute Rest 4 Minutes Max Kettlebell Swings 53/35lbs

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Friday 17 October WOD

“MICHAEL” 3 ROUNDS FOR TIME: Run 800 meters 50 Kettlebell Good Mornings 44/26lbs 50 Sit-ups Scaled Version: 3 ROUNDS FOR TIME: Run 400m 30 Kettlebell Good Mornings 44/26lbs 30 Sit-ups

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Thursday 16 October WOD

FIND 1 REP MAX Clean + Front Squat + Jerk Perform a clean, immediately followed by a front squat, and finish with putting the bar overhead with a jerk. Work until you have reached your maximum limit for the complex.

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Wednesday 15 October WOD

Let’s try this one again: 3 ROUNDS FOR MAX REPS: 1 Minute Wall Balls @ 20/14lbs 1 Minute Med Ball Situps 20/15lbs 1 Minute Box Jumps @ 24/18” 1 Minute Kettlebell Swings 53/35lbs 1 Minute Burpees 1 Minute Rest  

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Tuesday 14 October WOD

  3 ROUNDS FOR MAX REPS: 1 Minute Wall Balls @ 20/14lbs 1 Minute Med Ball Situps 20/15lbs 1 Minute Box Jumps @ 24/18” 1 Minute Kettlebell Swings 53/35lbs 1 Minute Burpees 1 Minute Rest

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