WOD - Frequented by a Ghost

Thursday October 31, 2013

Strength: push press

Stamina:
     - 5 HSPU
     - Overhead walking lunges length of gym (70# / 40#)
     - 5 HSPU
     - 3 x Overhead walking lunges length of gym (70# / 40#)

WOD - Tawk

Tuesday, October 29, 2013

Strength: deadlift 5 of 15

4 RFT:
     - 15 toes-to-bar
     - 6 HSPU

Calen B. - 5:53

Core:
     - 1 marine (20)
     - 1 min. plank series

WOD - Musk

Monday, October 28, 2013

Strength: push press 5 of 7

15 minute AMRAP:
     - 7 push press (95# / 65#)
     - 10 overhead squat (95# / 65#)
     - 15 sit-ups

5 Rounds: not timed
     - 10 ring dips
     - 4 muscle ups

WOD - Better Go Fast

Friday, October 25, 2013

Strength: bench 5 of 5 or weighted dips

Pull ups: 10 x 10

21-15-9 reps for time:
     - ring dips / normal dips
     - KB swings (44# / 25#)

WOD - Industrial Gains

Thursday, October 24, 2013

Strength: Back Squat or Bench 5 of 5

4 RFT:
     - 5 deadlift (185#/125#)
     - 7 HSPU
     - 7 burpees

WOD - Put it all on the canvas

Wednesday, October 23, 2013

Strength: jerk 5 of 5

3 RFT:
     - 10 ring dips / normal dips
     - 15 KB swings (44# / 25#)
     - 4 muscle ups

Calen B. - 10:43

WOD - Puppet Master

Monday, October 21, 2013

Strength: bench

Pull ups: wide, normal, chin up, narrow
     - 5 normal
     - 5 weighted

3 Rounds: not timed
     - 6 HSPU
     - 20 sit ups

WOD - Back Already?

Strength:

      -Deadlift 5 of 6 (increasing weight)

4 Rounds not timed:

      -30 weighted mason twists (25#/10#/0#)

      -20 Burpees

      -10 ring dips/regular dips

WOD - Long Time, Yes See

Friday, October 11, 2013

AM:

21-15-9 reps: not timed
     - ring dips
     - box jumps

4 Rounds: not timed
     - 10 ring rows
     - 10 KB swings

----------

PM:

3 Rounds with partner: not timed
     - 7 KB clean and jerk per arm
     - 4 muscle ups
     - 10 weighted push ups

Pull ups: weighted
     - 5 reps

Push ups: weighted
     - 5, 5, 5 at decreasing weight (no rest during round)

WOD - The Epic Tragedy

Thursday, October 10, 2013

Strength: bench 5 of 5

4 Rounds: not timed
     - 10 cleans (95# / 65#)
     - 10 box jumps
     - 10 pull ups
     - the number of rounds you have left x 10 of flutters

WOD - Blood Lines

Wednesday, October 9, 2013

Strength: deadlift

21-15-9 reps for time:
     - burpees
     - box jumps

WOD - Reps for Jesus

Monday, October 7, 2013

Bench Press
     - 500 reps

WOD - StarScream

Friday, October 4, 2013

Strength: strict press 5 of 5

4 Rounds: for partner time
     - 10 deadlift (155# / 115#)
     - 10 pull ups
     - 10 KB swings (45# / 35#)
     - 10 ring dips / normal
     - Penalty for over 20 min. = 30 burpees

WOD - I am the Law

Thursday, October 3, 2013

Strength: OHS
     - 5 of 6 warm up
     - 4 of 3 higher weight

3 Rounds: not timed
     - 10 KB swings (35#)
     - 4 HSPU
     - 5 KB clean and jerk per arm (35#)

WOD - Call it Courage

Tuesday, October 1, 2013

Strength: back squat

     - Sally song @ 95# / 135#

     - 5 of 5 @ 95#

HSPU: 4 x 7

Pull ups: 5 of 5

     - wide grip

     - normal grip