11-11-2015


WOD #1
100 Double Unders
50 Calories Rowing
25 Dumbell Step Ups


WOD #2
50-40-30-20-10
Swings
25-20-15-5
Hand Release Push ups

10-11-2015


WOD #1

15min. AMRAP:
5 Squat Cleans 70/50
5 Burpees over the bar


WOD #2
For time:
5 rounds of
20 Weighted Situps
10 Weighted Hip Extensions 

09-11-2015

WOD#1
20min. AMRAP
1 Deadlift 140/110
1 Round of Cindy
2 Deadlift
1 Round of Cindy
3 Deadlift
1 Round of Cindy
*Continue sequence until
time expires

WOD#2
5 Rounds
20 Hollow Rocks
Rest 30''
 

07-11-2015


WOD #1

"Fortitude"
30 EMOM
Even: 15 Calories Row
Odd: 15 Burpees

06-11-2015


WOD #1
For time:
30 Burpee Muscle Ups


WOD #2
For time:
5 Rounds
20 Hollow Rocks
15'' Handstand Hold

05-11-2015


WOD #1
20 EMOM
Minute 1: 15 Wallballs
Minute 2: 15 Calories Row


WOD #2
Amrap 10
Sprint 100m
10 Hand Release Push ups
20 Front Squats 60/40

04-11-2015

WOD#1
1 Power Clean + 1 Hang Squat Clean
Work up to a heavy set


WOD #2
21-15-9
Push Press 60/40
Pull ups
*After each round 100m sprint

03-11-2015

WOD #1
For time:
Row 1000m
50 Toes2Bar
Row 750m
35 Toes2Bar
Row 500m
20 Toes2Bar


WOD #2
For Time:
45-30-15
Situps
Hip Extention
Hollow Hold (sec)

02-11-2015


WOD#1
Overhead Squat
1-1-1-1


WOD #2
3 Rounds for time of:
21 Deadlifts 80/60
7 Overhead Squats 

31-10-2015

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups