warm-up: 800m Run, 2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
strength: 7 rounds of weighted pull-ups – go for max weight and max number of pull-ups on each round
wod
5 rounds for time
8 Squat Cleans 95/65 lbs
20 Push-ups (hand release)
20 Sit-ups (abmat)
“Annie”
50-40-30-20 and 10 rep rounds of: Double-unders, Sit-ups
and
“Josh”
21 Overhead Squats
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
Men – 95 lbs Women – 65 lbs
Jason "Geen Shoes" playing in the snow
Warm-up:
5 Min Jump Rope
25 Medicine ball cleans
25 PVC OHS
25 Pull-ups
Strength: Hang Power Snatch 2-2-2-2-2
wod
3 rounds for time
500 m Row
21 Hang Power Snatches
wu: 800m run, 30 push ups, 30 sit ups
wod
“Fight Gone Bad”
wall balls, SDHP, box jumps, push press, row for cal
3 to 5 rounds
Count reps
L-sit
warm-up: 100 DU, 100ft caterpillar walk, 100ft crab walk, 100ft lunges
strength: deadlift 3-3-3-3
wod
“Diane”
21-15-9
225 pound Deadlift
Handstand push-ups
Handstand Pushups from Again Faster on Vimeo.
wu: 1000m row, 30 push ups, 30 knees to elbows
st: push press 2-2-2-2-2
wod
3 times 5 min AMRAP with 1 min resting in between rounds
5 Burpee Box Jumps
10 Kettlebell Swings
15 Sit-up (abmat)s
warm-up: 400 m run, 200 m farmers carry
st: back squat 5-5-5-5-5
wod
5 rounds for time of:
25 Wall Balls 20/15
200 m Sprint
Ms. Kim competed in the Super Master division (56+) of Oktoberfest Obliteration with three different workouts. She did a fantastic job and had people coming up to her after the competition telling her how she is an inspiration!!! We are blessed to have this determined, strong woman training with us.
wod 1
150m Sandbag Carry 40lb
150ft Sandbag Toss & Go
10 Sandbag Get-ups
150m Sandbag Carry
wod 2
10 Ground to Overhead 75lb
Trifecta Jump Rope
Bean Bag Toss (3 hits) 10ft
wod 3
50ft Sled Push 55lb
20 Hand-release Burpee Box Jumps 20in (stepping allowed)
Run 300m
20 Hand-release Burpee Box Jumps 20in (stepping allowed)
50ft Sled Push 55lb
