Friday Jan 30, 2015

"Deck of Cards"

2 person Team WOD

  Hearts – burpees
  Spades – OH walking lunges 25#
  Diamonds – pull ups
  Clubs – thrusters 75#

*Face cards (Jacks, Queens, Kings) - 10 reps
*Aces - 11 reps
*Joker - 25 toes to bar for both partners
*Otherwise face value = # reps

Flip over one card at a time. One person works while the other rests. Be the first to finish and record your time.

Friday January 23, 2015 (Tim's Birthday WOD)

Tim’s birthday WOD (45 years old)

4.5 rounds of the following:
   10 Weight taps (45#)
   10 Plank Jacks
   10 Sit ups
   10 Bench press (135#)
   10 KBS (45#/55#)
   10 TTB
   10 Plank Step Ups
   10 Pull ups/Lat pulls
   10 Burpees
   10 Dumbbell thrusters (pick your own weight)

   Buyout: 45 Mountain climbers and/or 45 double unders

45 minute cutoff

Tuesday January 20, 2015

Warm-up
Stretch
Run 400m
2 rounds of
   10 decline push ups (feet on box)
   10 squats
   15 double unders
   
WOD
4 rounds of
   15 bench press (135#)
   30 squat
   45 double unders
   400m run (outside)

Fri Jan 16, 2015

Either do the 2 WODs below or the first WOD at 5 rounds.

3 Rounds
  16 KBS, 55#
  16 Box Jumps, 24"
  16 C2B
  400m run

rest 3 minutes.

3 Rounds
  16 ground to overhead, 45# plate
  16 burpees
  16 TTB
  200m med-ball incline climb, 20#, set incline to max

Monday Jan 12, 2015

Idea for today?

6 min AMRAP
  6 Hang Snatch or Clean
  6 Weighted Dips
  6 BB rows
  60 DUs

rest 6 minutes and repeat. :)

Friday January 9, 2015

Seven Deadly Sins - modified

For Time:
   10 Pull Ups
   20 Burpees
   30 Deadlifts (145/160)
   100 Double Unders
   30 Box Jumps (24 inch box)
   20 T2B
   10 Cleans (find weight)

   Grip Strength Buy Out:
      1 Round of Frenchies
      1 Lap of Farmers Carry: 85lbs