"Halloween Monday"

• Skill/Strength work
• 
  
• 7 minutes 
• 100 KB SDHP 
• 100 mountain climbers 
• as many double unders as possible with remaining time
• 
  
• rest 3 minutes & repeat
• 
  
• record double under count for score

Broward Cup WOD #2 modified

• Squat Snatch 10 Minute Practice or OHS 10 minutes to find 1RM
• 
  
• then...
• 
  
• 1 minute on, 1 minute off 7 times
• 
  
• in 1 minute do 10 burpees and the rest of the time as many Snatches as possible (power or squat)

Thirsty Thursday 10/27/11

• 7 rounds
• 
  
• 6 deadlifts (185 / 115)
• 4 front squats 
• 2 shoulder to overhead

"Core Burner"

• AMRAP 20 min.
• 
  
• 20 med ball situps (20 / 14)
• 15 KB american swings (70 / 44)
• 10 toes to bar

"Lovin' Plyometrics"

Strength WOD

then...

6 rounds
250 m run
10 box jumps (24" / 18")
10 med ball pushups

OHS / C2B pullups tabata

1 minute on, 30 seconds off

OHS (115 / 75)
C2B pullups

hang cleans / dubs / pushups

• 100 M sprint
• 10 hang power cleans (135 / 95)
• 100 double unders
• 10 hang power cleans (135 / 95)
• 100 pushups
• 10 hang power cleans (135 / 95)
• 100 M sprint

"happy birthday EDWIN"

• 4 rounds
• 
  
• 15 HSPU
• 500 M run

"happy birthday JUNIOR!"

• AMRAP 15 minutes
• 
  
• 2 Deadlifts (315 / 205)
• 4  box jumps (24" / 18")
• 6 burpees

• cool down: 50 or 100 partner med ball situps

"FRAN" also welcome "DUDU"!!!

• 21-15-9
• 
  
• Thrusters (95/65)
• Pullups

*** Warner's beautiful son Eduardo aka "DUDU" was born yesterday, welcome DUDU!!!

"happy birthday WARNER!"

• SWOD
• 
  
• then...
• 
  
• 5 rounds
• 10 KB Snatch (5/arm) (53/35)
• 250 M run
• 10 toes to bar

Sumo Man Making

• SWOD
• 
  
• then...
• 
  
•  15 min AMRAP
• 
  
• 2 Sumo DLHP (135 / 95)
• 4 man makers (53 / 35)

"happy birthday TD"

• 20 deadlifts (135 / 95)
• 50 butterfly situps
• 20 deadlifts
• 100 double unders
• 20 deadlifts
• 500M run

** remember the full WOD (skill & strength work is on WODstack so you can track your progress)

"Prowling"

• teams of 2 or 3!
• 
  
• 5 rounds: 
• 
  
• partner #1 - prowler push high bar 50M (225 / 145)
• partner #2  - sprints 50m and does 15 air squats 
• partner #3 - 15 KB russian swings (70 / 44)

burpee pullups & plate getup-situp

• 5 min. AMRAP
• burpee pullups
• 
  
• rest 3 min...
• 
  
• 5 Min. AMRAP
• plate get up situps (45 / 25)
• 
  
• then repeat

"Thrust-N-Run!"

• SWOD 15-20 min cap
• 
  
• then...
• 
  
• 3 rounds
• 
  
• 15 Thrusters (95 / 65)
• 750M

10/07/11

• AMRAP 20:
• 
  
• 50 mountain climbers
• 30 KB russian swings (70 / 44)
• 10 push presses (115 / 75)

Thirsty Thursday 10/06/11

• 250 M run
• 7 squat cleans (155 /105)
• 40 Russian Twists (45 / 25)
• 500 M run
• 7 squat cleans (155 /105)
• 40 Russian Twists (45 / 25)
• 750 M run
• 7 squat cleans (155 /105)
• 40 Russian Twists (45 / 25)
•  

Hero WOD "Paul"

• 5 rounds of: 
• 
  
• 50 Double unders
• 35 Knees to elbows
• Overhead walk, 20 yards (185 / 105)

Tuesday Tag Team

• 5 rounds
• 
  
• 30M band sprints (3x each partner)
• 250 M
• 20 box jumps

Monday Rehab 10/03/11

• warmup
• SWOD

then...

• AMRAP 15 minutes
• 
  
• 5 Deadlifts (255 / 165)
• 10 HSPU
• 10 Pullups