Archive for the 2011 Category

October 14

Posted in 2011 on October 14, 2014 by Andy

Strength:
A1) DB Strict Press 4×6
A2) Wall Ball Push Press 4x Max Reps (AFAP)
A3) Plate Hold OH 4×40 Sec 45/25
B1) Hand Stand Hold 4×30 Sec
B2) Plyo Push ups on Bench/Tire 4×10
B3) Cuban Press with PVC pipe 4×12

WOD:
30 sec max rep Press @75/45lbs
30 sec break
30 sec max rep Push Press @95/65
30 second break
3 rounds
*no break between rounds

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October 13

Posted in 2011 on October 13, 2014 by Andy

Strength:
A1) Back Squat 4×6
A2) Max Air Squat (fast as possible) x4
A3) Hollow Rock 4×30 sec
B1) DB Jump Squat 4×8
B2) DB Thruster 4×8
B3) DB Goblet Squat 4×8

WOD:
SF Crippler

30x Back Squat @225/155
1000m Row

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October 12

Posted in 2011 on October 12, 2014 by Andy

No Sunday cherry picking!

Come in for the surprise workout.

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October 10

Posted in 2011 on October 9, 2014 by Andy

Strength:
A1) SLDL 3×6 40×0
A2) KB Spike 3×12
A3) Deadbugs 3×20 sec
B1) Hip Extensions 3×10
B2) Med Ball Bridges 3×3-6

WOD
40 sec at each station
Wallballs
KBS 70/53
DU
KBSDHP 70/53
10 Sec rest between stations
1 Min off between rounds
4 Rounds Total

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October 9

Posted in 2011 on October 9, 2014 by Andy

Strength:
A1) Close Grip Bench Press 3×6 30×0
A2) Push Ups (AFAP) x3
B1) DB Incline Press 3×6
B2) DB Bench Press 3×8
B3) BB Bent Over Row 3×10

WOD
30-20-10 of each
Dips
Bench Press @155/105
Push Ups

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October 8

Posted in 2011 on October 8, 2014 by Andy

Strength:
A1) Ring Row 3×8 30×0
A2) Dip 3×6 30×0
B1) Chin Up 3×8 20×0
B2) Ring Push Up 30×0
B3) L -Hold 3x 15-20 seconds

WOD
500m Row Test
3 Attempts 5-10 Min breaks
Between attempts

Then:
100x Pull Ups Test
Fewest sets possible. All reps
must be quality.

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October 7

Posted in 2011 on October 7, 2014 by Andy

Strength:
A1) DB Strict Press 3×6
A2) Wall Ball Push Press 3x Max Reps (AFAP)
A3) Plate Hold OH 3×30 Sec 45/25
B1) Hand Stand Hold 3×20 Sec
B2) Plyo Push ups on Bench/Tire 3×10
B3) Cuban Press with PVC pipe

WOD
T&T !!
Tim and Tania’s Bday!!
5 Rounds for Completion
8x Deadlifts @255/185
8x Burpee Box Jumps
8x DB Push Press @35/25
8x OH DB Lunges (Each Leg)

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