WOD

10.20.10

PHASE01
power jerk
beginner: 3-3-3-2-2-1
intermediate: 3-2-2-1-1-1
advanced: 1-1-1-1-1-1

PHASE02
tabata mashup for max reps, 24 intervals @ :20/:10r
floor press, 75/45lb (focus: speed/rom, keep tension)
v-ups

-post results to comments

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Cora doesn’t mess around. Probably the first day we freaked out our neighbors.

10.19.10

death by turkish-getup:
with a continuously running clock do one TGU the first minute, two TGU the second minute, three TGU the third minute…… continuing as long as you are able. use as many sets each minute as needed. all reps must finish on the floor and kettlebell must stay above head to constitute a qualifying rep.  switch arms each minute, 35/15lb.

-post rounds survived to comments

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static work (Peter)

10.18.10

PHASE01
front ‘box’ squat
beginner: 5-5-5-3-3-1
intermediate: 5-3-3-1-1-1
advanced: 1-1-1-1-1-1

PHASE02
4 sets for individual times:
10 kte (kipping) + 30′ senders + 10 deadlift, 225/135lb + 30′ senders.  3:00r

-post results to comments. p2 – best and worst.

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Rahul coming in hot.

10.16.10

buddy workout for max points
max rounds in 8 minutes:
-10 burpees
-10 kb split jerks, 5L/5R – 35/15lb
rest 1 minute
for time:
200m sandbag relay, 60/30lb
rest 1 minute
max rounds in 8 minutes
-10 ohs, 5L/5R – 35/15lb
-10 inverted burpee

*1 point awarded to for each round completed. winning relay team gets 5 bonus points added to score.

-post results to comments

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Brittany and Alex working on Back Pulls

10.15.10

“Helen”
3 rounds for time:
400m run
21 kb swings, 55/35lb
12 pullups

-post results to comments

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building athletes.

10.14.10

REST DAY: MOBILITY / SKILLWORK / MAKE-UPs

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today’s mobilityWOD:

10.13.10

PHASE01
floor press
beginner: 3-3-3-2-2-1
intermediate: 2-2-2-1-1-1
advanced: 1-1-1-1-1-1

PHASE02
for time:
accumulate :90 in a handstand, wall
800m run
50 pushups, hand-release

-post results to comments

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last week’s ring dip debauchery.

10.12.10

max double unders in 20 minutes, with a twist:
on the running clock do one lateral jump (24/20″) at the start of the first minute, two lateral jumps the on second minute, three lateral jumps on the third minute…… continuing into the 19th minute. deduct 5 double unders for every lateral jump that is not completed by the 20th minute.

-post results to comments

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lift!

10.11.10

PHASE01
deadlift:
beginner: 5-5-5-3-3-1
intermediate: 3-3-3-1-1-1
advanced: 1-1-1-1-1-1

PHASE02
for time: 800m farmer walk, 2x 55/35lb
*perform 3 pullups for ever time you have to set down your kettlebells. clock stops after all pullups are executed.

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Beast Mode [ON]

10.10.10

Rest Day.

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