Category Archives: WOD

October 23, 2014

A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

October 22, 2014

A.
Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
Double-Unders x 40-50 reps

B.
In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

October 20, 2014

A.
Take 15-20 minutes to build to a heavy Jerk (Split or Power)

B.
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps (55/35 lb)
Power Clean x 3 starting with 135/95lbs, adding 10lbs(M)/5lbs(F) after every round