Push Jerk

Today’s Workout

Push Jerk
1-1-1-1-1

Optional WOD

5 Rounds
15KBS
10 Box Jumps

Run/Wall Ball/Mt. Climbers

Today’s W.O.D
Run 400m
10 Wall Ball
15 Mt. Climbers
Run 200m
20 Wall Ball
30 Mt. Climbers
Run 100m
40 Wall Ball
60 Mt. Climbers

Advanced W.O.D
Run 400m
10 Wall Ball (2-1)
15 Mt. Climbers
10 Pull-ups
Run 200m
15 Wall Ball (2-1)
30 Mt. Climbers
15 Pull-ups
Run 100m
20 Wall Ball (2-1)
60 Mt. Climbers
20 Pull-ups

Hang Power Cleans

Strength:
Hang Power Cleans
1-1-1-1-1

Optional W.O.D:
3 Rounds
100 Ft. Lunge
25 Double Unders

Push Press/Burpees

Today’s Workout

21-15-9
Push Press & Burpees

Advanced WOD

21-15-9
Push Press & Bar Facing Burpees

Veterans Day

Veterans Day WOD

“Jerry”
1 Mile Run
2k Row
1 Mile Run

11-11-11 WOD

11 Min AMRAP
11 Double Unders
11 Knees to Elbows
11 Back Squats

Push Jerks

Today’s Workout

Push Jerks
3-3-3-3-3

Optional WOD

40 Push-ups
400m Farmers Walk
40 Push-ups

Overhead Squats

Today’s Workout

75 Overhead Squats
*5 burpees each time you have to set the bar down*

Advanced WOD

100 Overhead Squats
*5 burpees each time you have to set the bar down*

11.7.11 – 11.13.11

Endurance workouts for the week of 10.31.11 – 11.6.11

Time Trial
40 min run @ 80% effort

Interval
8 rounds Tabata run at 70-80% effort (20 sec run/10 sec of rest)

Hang Power Cleans

Today’s Workout

Hang Power Cleans
3-3-3-3-3

Optional WOD

8 min AMRAP
10 Box Jumps
15 Sit-ups

Jackie

Today’s Workout

“Jackie”
1000m Row
50 Thrusters (45)
30 Pull-ups

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