WOD October 31st 2011

W-up: 1.5 mins bottom spooky squat position

Halloween Push Press/Jerk

8,8,5,5,3,3

Then: AMRAP

10 Chin-ups

10 DB Snatch per arm

20 Band Pull aparts

20 Wall Ball sit-ups

WOD Oct 29/2

w-up: Toe Drop Drill 1X10, Handstand practice


Deadlift

5X5 @ 75% (of 1Rm)

Then:

AMRAP

Lunges X 10/leg

Back Ext X 15

Weighted sit-ups X10 (5/10lbs)

W-up- TABATA Jax X 4 rounds

BENCHMARK

Camper Clean & Press Dubs Pushups Bur-pees Situps 500m row

All stations are 2 minutes with a 2 minute rest between

warm-up: Bench Press
5x5

Then: 1 Round for time

25 WHAT!

25 Pull a parts
25 Push-ups
25 V-ups
25 Thrusters
25 Step-ups/leg
25 D.B snatch/arm
25 SLDL
25 Cal row

Finished? 2 min/side hip mobs

WOD Oct 25/2011

W-Up: Shoulder capsule stretch X 1 min per side


Clean and Press

8,8,5,5,3


Then:
"SWAYZE TRAIN"
.
1 min Jump Rope
30 sec Rest
.
1 min Push-ups
30 sec rest
.
1 min Jump Rope
30 sec Rest
.
1 min Squats
30 sec Rest
.
1 min Jump Rope
30 sec Rest
.
1 min Burpees
30 sec Rest
.
3 Rounds For time


Post times and weights lifted in comments

WOD October 24 2011

Warm-up: Toe drop drill 2x10
Calf Stretch x 1min/side
Super couch x 1 min/side


Squats
5x3reps


Then: 1 round timed

400m row
300 Dubs
100 KB swings


Post time in comments

W-up: Thrusters x10, sit-ups x10, push ups x10

Power cleans 5x5
ss
Med.ball twist x30

Then...AMRAP 25mins

T.G.U's x10(heavy)
Step-ups x10 (weighted)
D.b row x10(heavy)
Dubs X20

WOD OCT 20, 2011

Warmup - Handstand Practice

Deadlift
5x5



ABDOMINUS
Field Goals x20
Med. Ball twists x50
Lying Leg Raises x20
Jumping Jax x50Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10

WOD October 19 2011

Warm-up: Toe drop split 2x10


Push Press
8,5,3,3,3


Then: Lunge buff-ay AmRap

Overhead lunge down, 20 mountain climbers, 10 sit-ups

Regular lunge back, 10 push-ups, 10 dumb bell rows (self supported)

WOD Oct 18/2011

W-up: Toe Drop Drill, w/DB  2 X10

Squat

5 sets of 2 @ 85%




Then:

Prowler- max trips with time remaining

WOD Oct 18/2011

W-up: Toe Drop Drill, w/DB  2 X10

Squat

5 sets of 2 @ 85%


Then:

Prowler- max trips with time remaining

WOD Oct 16 2011

W-up: YTWL's x10/per



Bench Press
5x5


Then: 21-15-9-6-3

Bar Bell Clean+press
Bar Bell Front squat
V-ups

WOD Oct 13/11

W-Up: Long jump throws 3X3

Chins
3X3

AMRAP 20mins

Power clean x5 + 10 Burpees
Power clean x5 + 20 T-Get ups
Power Clean x5 +30 MTN Climbers
Power Clean x5 + 40 Sit Ups
Power Clean x5 + 50 Squats

WOD Oct 12/11

BOOTCAMP GAMES THIS SATURDAY IN RENFREW 10:30AM
(There will be no session in Arnprior, if you plan on training, you are expected to attend)


w-up: 100m row

Bench Press
8,5,3,1,1,1

superset with face pull X20 after each set


Then: 21-15-9 (for time)

Barbell Thrusters (45/65)

Band chins (mod: Body rows)

V-ups

WOD Oct 11/2011

Squats
8,5,3,1,1,1

superset with
Medball twist X20

Then: 3 rounds for time

8- box jumps

16- 1 arm DB clean and press

32 KB/DB swings



Finished? Prowler

WOD Thanksgiving style!

Couch stretch x 2 mins per side, lacrosse ball x 1 min per cheek.
.
Dead-Thrubbin'
***
25 Thrusters
5 Dead lifts
50 Dubs
*
20 Thrusters
5 Dead lifts
40 Dubs
*
15 Thrusters
5 Dead lifts
30 Dubs
*
10 Thrusters
5 Dead lifts
20 Dubs
*
5 Thrusters
5 Dead lifts
10 Dubs

Time? Prowler action.

WOD Oct 6th, 2011

POWER CLEANS

5 x 5
.........................

1 min stations x 2 Rounds for max reps

Wall Balls
Rope Slams
Russian Twists
Star Jumps
Leg Raises

WOD Oct 5, 2011

1 Round For Time
Smash it!

D.B Clean & Press x 8
Jax x 16
Mountain Climbers x 32
150m Row

Push -Ups x 8
Lunges x 16
Squat x 32
250m Row

D.B Clean & Press x 8
D.B Row x 16/arm
Sit-Ups x 32
500m Row

Finished? Spend 5-10 mins managing business. Ex: Couch stretch, rolling, band hip stretch, calf stretch, band shoulder stretching. Get supple!

WOD Oct 4/11

W-UP: Forearm/wrist stretch 1 min (both arms at once), Toe Drop Drill 2X10

Bench Press
3,3,3,3
superset with band pull aparts X25 after each set


Then: For time

10-9-8-7-6-5-4-3-2-1

DB Snatch

Turkish Get-ups

WOD Oct 3/2011

W-up: Calf stretch 2 mins per side (1 min straight knee, 1 min bent knee for some heel chord love)

Squats
3,3,3,3,3

15 mins AMRAP

KB/DB Swings X15
Box Jumps X15
V-up X15

Please Post rounds and squat loads in comments