Monthly Archives: September 2010

Thursday, September 30

Warm-up

Jump Rope for 2 min
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Scorpion Stretch
10 Turkish Get-ups/PS
Row 500m
Try to hold a free handstand

WOD

150 KBS
EMOTM 3 Burpees
Perform 3 Burpees at the top of every minute then use the remainder of the minute to do KBS.

Wednesday, September 29

Warm-up

Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Scorpion Stretch
x3    15m Bearcrawl
10m Weighted Toe Drag
10 KTE
10 DB Push Press
10 Ball Slams

WOD

“Jack”
AMRAP in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Monday, September 27

Warm-up

Top Mobility
Bottom Mobility
100 Double Unders
20 Turkish Get-ups
50 Sit-ups
50 Ball Slams
50 KBS

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.

Thursday, September 23

Warm-up

Run 400m
Top Mobility
Bottom Mobility
100 Double Unders
10 Russian Lunge
10 Scorpion Stretch
20 Ring Rows
30m Bearcrawl
15m Weighted Toe Drag

WOD

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball

Thursday, September 16

Warm-up

Run 400m
Top Mobility
Bottom Mobility
50 Jumping Jacks
x3    15m Bearcrawl/ FB
10m Weighted Toe Drag
20 Sit-ups
15 Squats
10 Ring Rows
10 DB Push Press

WOD

“The Seven”
7 Rounds
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups