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September, 2014  // Posts published in September, 2014

30 Sep WODs | Comments

Tuesday, September 30

Strength:

  • Push Press 5-4-3-2-1
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • 10 Shoulder Press, 115/85 lbs
  • 15 Overhead Squats, 115/85 lbs
  • 20 Push Press, 115/85 lbs
  • 25 Front Squats, 115/85 lbs
  • 30 Jerks, 115/85 lbs
  • 35 Back Squats, 115/85 lbs

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29 Sep WODs | Comments

Monday, September 29

Strength:

  • Snatch 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of:
  • Run, 400 m
  • 15 Snatches, 75/55 lbs
  • 9 Handstand Push-ups

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26 Sep WODs | Comments

Friday, September 26

Strength:

  • Deadlift 5x3 at 80% 1RM
Rest as needed between sets. Complete as many rounds as possible in 12 mins of:
  • 15 Deadlifts, 155/105 lbs
  • 15 Push Up (Deficit)s, hands on 25 pound plates
  • 15 Box Jumps, 24/20 in

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25 Sep WODs | Comments

Thursday, September 25

Complete as many rounds as possible in 20 mins of:

  • 5 Thrusters, 95/65 lbs
  • 7 Hang Power Cleans, 95/65 lbs
  • 10 Sumo Deadlift High-pulls, 95/65 lbs

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24 Sep WODs | Comments

Wednesday, September 24

Strength:

  • Tabata Anything
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. Jenni's Birthday WOD- For time:
  • 41 Wall Balls, 20/16 lbs
  • 41 Sit-up (medicine ball)s, 20/16 lbs
  • 41 Med Ball Box Step Ups, 20/16 lbs
  • 41 Medicine Ball Push Ups, 20/16 lbs
  • Med Ball Run, 20/16 lbs, 800 m

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23 Sep WODs | Comments

Tuesday, September 23

Strength:

  • Back Squat 5-4-3-2-1
Use the heaviest weight you can for each set. Rest as needed between sets. Complete as many rounds as possible in 15 mins of:
  • 10 Wall Balls, 20/16 lbs
  • 10 Pull-ups
  • 10 Box Jumps, 24/20 in

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22 Sep WODs | Comments

Monday, September 22

Strength:

  • Power Clean 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • 21 Power Cleans, 115/85 lbs
  • Run, 800 m
  • 15 Power Cleans, 115/85 lbs
  • Run, 800 m
  • 9 Power Cleans, 115/85 lbs

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19 Sep WODs | Comments

Friday, September 19

Strength: Every 1 min for 7 mins do:

  • 1 Squat Clean, 135/95 lbs
  • 1 Front Squat, 135/95 lbs
  • 1 Thruster, 135/95 lbs
As many reps as possible in 7 mins of:
  • Squat Clean Thruster, 135/95 lbs

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18 Sep WODs | Comments

Thursday, September 18

Strength:

  • Front Squat Pause 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. For Time:
  • Row, 800 m
  • 30 Kettlebell Swings, 53/35 lbs
  • 50 Pistols (Alternating Legs)s
  • 30 Kettlebell Swings, 53/35 lbs
  • 50 Double Unders

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17 Sep WODs | Comments

Wednesday, September 17

Strength:

  • Overhead Squat 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • 30 Sit Ups
  • 30 Deadlifts, 225/135 lbs
  • 30 Overhead Squats, 95/65 lbs
  • 30 Pull-ups
3 Burpees at the top of every minute.

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