"9/30/11"

• 30 wall balls (20 / 14)
• 30 plate get up situps (45/25)
• 30 lateral burpees
• 
  
• 20 wall balls (20 / 14)
• 20 plate get up situps (45/25)
• 20 lateral burpees
• 
  
• 5 wall balls (20 / 14)
• 5 plate get up situps (45/25)
• 5 lateral burpees

Thirsty Thursday 9/29/11

• 90 sec. work, 90 sec. break
• 
  
• 5 rounds
• 
  
• 100 M sprint
• 10 KB swings (70 / 44)
• as many box jumps as possible

"9/28/11"

• AMRAP 25 minutes
• 
  
• 750 M run
• 10 Toes to Bars
• 15 Sumo DLHP (95/65)

Hero WOD "Hammer"

• Five rounds of: 
• 
  
• 5 Power cleans (135 / 95)
• 10 Front squats (same weight)
• 5 Jerks (same weight)
• 20 Pull-ups
• 
  
• Rest 90 seconds between each round. MUST be full 90 seconds
• 
  
• record each round's time AND total time

Monday Rehab 9/26/11

• 4 rounds
• 
  
• 40 double unders 
• 40 pushups 
• 40 air squats

OHS / K2E / 100 M

• AMRAP 20 min.
• 
  
• 10 OHS  (115 / 75)
• 15 Knees to Elbows
• 100 M run

Thirsty Thursday 9/22/11

• 4 Deadlifts (315 / 205) 
• 30 burpees 
• 4 Deadlifts (315 / 205) 
• 50 mountain climbers 
• 4 Deadlifts (315 / 205) 
• 70 russian twists (45 / 25) 
• 4 Deadlifts (315 / 205) 
• 50 mountain climbers 
• 4 Deadlifts (315 / 205) 
• 30 burpees

Press / Pull / Run

• 4 rounds
• 
  
• 20 floor press (135 / 85)
• 20 pullups
• 500 M

*** remember to let me know who you are and what your WODstack username is. Anybody that joins without telling us what their username is will be kicked out. Who is "sbawling"? You have been removed until we have confirmation of who you are***

Benchmark Tuesday "Annie"

• "Annie”
• 
  
• 50-40-30-20 and 10 reps of:
• Double Unders
• Ab Mat Sit Ups

Heavy Tabata

• Tabata of 2 min AMRAP work, 1 minute break (x5 each)
• 
  
• Thrusters (135 / 85)
• Sumo DLHP (same weight)

***from now on, our full WODs will not be listed here, but will be on WODstack

*** for a complete list of our daily activity please join WODstack and ask us how to utilize the website!

TGIF 9/16/11

• 6 rounds
• 
  
• 5 power cleans (185 / 115)
• 15 push ups
• 250M run

Thirsty Thursday 9/15/11

• SWOD: Back Squat 5-3-3-1
• 
  
• 5 Tire Flips + 10 burpees
• 20 Floor Rolls
• 5 Tire Flips + 10 burpees
• 40 box jumps
• 5 Tire Flips + 10 burpees
• 50 Russian Twists
• 5 Tire Flips + 10 burpees
• 60 mountain climbers
• 5 Tire Flips + 10 burpees

KB / SDHP / Wall Balls

• Pyramid
• 5,6...10,9...5
• 
  
• KB American Swings (53 / 35)
• Sumo DLHP (95 / 65)
• Wall Balls (20 & 10' / 14 & 9')

"9/13/11"

• 5 rounds
• 
  
• 30 ab mat situps
• 50 M prowler high bar/lo bar push
• 250 M run

Monday Rehab 9/12/11

• AMRAP 20 min
• 
  
• 10 Power Snatches (115 / 75)
• 20 Chest to Bar Pullups
• 50 double unders (3:1 for single jump ropes)

Bodyweight Burner

• 6 rounds
• 
  
• 10 burpees
• 15 pullups
• 30 yard overhead lunges (45/25)

Claw

- 5 unbroken (do not drop bar or take a break!) Rounds Not for Time;  Increase Weight each Round

- 5 Dead Lift
- 4 Hang Clean
- 3 Front Squat
- 2 Push Press

then...

250M timed sprint x 2

**NOTE: start at about 30% or less of your DL max if you have good technique on hang cleans. Remember up in weight every round!

"500 Meter Nancy"

• 5 rounds
• 
  
• 500 M
• 15 OHS (95 / 65)

USP Pyramid

• 5,6,7...10,9,8...5
• 
  
• parallete pushups / pushups
• russian twists (double reps) (45 / 25)
• box jumps (24" / 18")
• SDHP (95 / 65)