Monthly Archives: September 2012

Monday, September 24

Warm-up
Mobility
Run 400m
PVC progression
x3
20 Squats
15 Lunges
20 Sit-ups
x2
:30 Handstand hold
1 Length bear crawl
10 Jump squats
WOD
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball

Monday, September 17

Warm-up
Mobility
Run 400m
PVC progression
x3
1 Length bear crawl
1 Length russian lunge
1 Length prisoner hop
1 Length broad jump
x2
20 Squats
10 Jump squats
WOD
Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

Wednesday, September 12

Warm-up
Mobility
Bike 50 cal
PVC progression
x3
10 Wall squats
10 DB push press
10 Ball slams
WOD
For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball

Tuesday, September 11

Warm-up
Mobility
Run 200m
PVC progression
Run 200m
x2
1 Length bear crawl
1 Length prisoner hop
Run 200m
x2
10 Band deadlifts
10 Ring Rows
WOD
Seven rounds for time of:
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