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Life changing fitness

WOD - Oct 1, 2013

9/30/2013

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Picture
Snatch Grip Deadlift
3-3-3-3-3 @ 75% across

Then:
3 Rounds for Time
250m Run
21 Deadlifts (225/155)


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WOD - Sept 30, 203

9/29/2013

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Picture
Pull Up EMOM
10:00
1:00 = 1:1pace,
2:00 = 2:2 pace, etc

Zercher Squats
3-3-3-3-3

5:00 AMRAP
5 Strict Pull ups
5 KB Goblet Squats (55/35)
5 kipping Pull Ups
5 KB Goblet Squats (55/35)
5 Butterfly Pull Ups
5 KB Goblet Squats (55/35)


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WOD - Sept 27, 2013 - "Purdy Thirty"

9/26/2013

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Picture

30 Pull Ups
30 snatch (95/65)
30 Knees to Elbow
30 Clean (135/95)
30 Toes to Bar
30 Deadlift (225/155)


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WOD - Sept 26, 2013

9/25/2013

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Picture
Deadlift
3-3-3-3-3
75% Across

Five rounds for time of:
25 Reverse burpees
20 Overhead barbell lunges,

Bonus skill:
Double Unders
10:00 to find max double unders


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WOD - Sept 25, 2013

9/24/2013

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Picture
30:00 AMRAP

500m Row
2 Rope climbs
10 KB Swings (65/45)
20 Push Ups

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WOD - Sept 24, 2013

9/23/2013

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Picture
Shoulder Press
2-2-2-2-2

 Then:
5 Rounds
400m Run
25 Shoulder to Overhead (135/95)


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WOD - Sept 23, 2013

9/22/2013

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Picture
Front Squat 1-1-1-1-1-1-1

Then:
10-9-8-7-6-5-4-3-2-1
Front Squat (185/135)
Box Jump (30/24)


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WOD - Sept 20, 2013

9/19/2013

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Picture
Turkish Get Up
2-2-2-2-2-2-2

Then:
5 rounds:
20 Double Unders
15 Pull Ups
10 Turkish Get Ups
5 burpees

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WOD - Sept 18, 2013

9/18/2013

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Picture
10:00 EMOM
Power Clean

Then:
10:00 AMRAP
5 Power Cleans, 135/95
10 Push ups
15 Air Squats

Bonus:
Find fastest 10 box jumps for time



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WOD - Sept 17, 2013

9/17/2013

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Picture
Max Seated Sled Pull

Then:
AMRAP 5:00
10 Box Jumps
10 Sit Ups
10 Super Mans

Rest 5:00

Then:
5:00 AMRAP
10 Toes To Bar
10 Ring Dips
10 Kettle Bell Swings, 55/35


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