10/01/12 - Hero WOD Del

• 25 Burpees
• 400m run with med ball (20/14)
• 25 C2B pullups
• 400m run with med ball (20/14)
• 25 HSPU
• 400m run with med ball (20/14)
• 25 C2B pull-ups
• 400m run with med ball (20/14)
• 25 Burpees

09/28/12

• SWOD then...
• 
  
• 15 Min AMRAP
• 
  
• 20 Russian Twists (45/25)
• 10 Front Squats (115/75)
• 5 Push Press (same weight)

09/27/12

• SWOD then...
• 
  
• 100 double unders
• 50 Sumo DLHP (70/53)
• 40 Floor Press (135/95)
• 30 Toes to Bars
• 15 HSPU

09/26/12

• Teams of 2 or 3
• 4 rounds
• 100 M Prowler push (high bar only)(135/95)
• 10 power cleans (205/125)
• 4 rope climbs
• *rep numbers are for team of 2, teams of 3 will do 100M prowler but heavier weight, 15 cleans, and 6 rope climbs per round.
• *modification for rope climbs will be 5 pullups per rope climb.
• *one partner working at a time. teams of 3 may have 2 partners working at a time

09/25/12

• SWOD then....
• 4 rounds
• 10 box jumps (30"/24")
• 10 ring dips / 30 box dips
• 400 run

09/24/12

• SWOD then...
• 100 Pullups
• 100 Push-ps
• 100 Situps
• 100 Squats

9/21/12

• SWOD then...
• 
  
• 4 rounds
• 
  
• 5 OHS (135/95)
• 10 Toes to Bars
• 50 M OH lunges (45/25)
• 400 M run

9/20/12

• SWOD then...
• 
  
• 20 Min AMRAP
• 
  
• Teams of 3 or 4
• 
  
• partner 1 Does 10 pushups 
• partner 2 AMRAP deadlifts (185/115)
• partner 3 AMRAP wall balls (20/14)
• 
  
• switch every time partner 1 finishes the 10 pushups. they will take partner 2's place and partner 2 will go to wall balls. Partner 3 will then do the 10 pushups
• 
  
• *Partners will ask what rep count the previous partner was on and continue the reps from there. Partners should pair up where they have same DL weight and med ball.

9/19/12

• SWOD then....
• 8 rounds
• 
  
• 10 Double Unders / knee tucks
• 10 Situps (20/14)
• 10 KB American Swings (70/53)

Running with Fran - 9/18/12

• SWOD then...
• 
  
• 21-15-9
• 
  
• Thrusters (95/65)
• Pullups
• 
  
• do a 400 M run after completing the full set of 21, 15 and 9.
• 
  
• So 21 thrusters, 21 pullups 400m run, etc

9/17/12

• SWOD then....
• 
  
• 7 rounds
• 
  
• 8 Single arm KB Snatch (70/53) (4 per arm)
• 12 burpees
• 200 M run

*notes: KB single arm snatch starts from floor to locked out elbow overhead.

9/15/12

• 4 rounds
• 
  
• 400 M run
• 25 Wall Balls (20/14)
• 35 Med Ball Situps (20/14)

9/14/12

• SWOD then...
• 3 rounds
• 30 double unders / 20 knee tucks
• 15 Floor Press (135 / 75)
• 7 Sumo DLHP (same weight)
• 2 rope climbs

9/13/12

• SWOD then...
• 4 rounds
• 100 M prowler hi-bar (135/95)
• 10 burpees
• 12 box jumps (30"/24")

09/12/12

• SWOD then...
• 
  
• 5 rounds
• 
  
• 10 Knees to Elbows
• 10 Deadlifts (225/135)
• 7 HSPU

Cindy - 9/11/12

• SWOD then....
• 
  
• 20 Min AMRAP
• 
  
• 5 Pullups
• 10 Pushups
• 15 Air Squats

9/10/12

• SWOD then...
• 
  
• Barbell Complex = 1 full rep
• 
  
• 7 AMRAP of Barbell Complex
• 
  
• 1 Power Clean (155/105)
• 1 Front Squat
• 1 Shoulder to Overhead
• 1 Back Squat
• 1 Back Rack to Overhead
• 
  
• *notes: a squat clean, thruster is allowed. Shoulder to overhead may be a push press or push jerk
• 
  
• 10 minute rest
• 
  
• 1600 M run for time

09/08/12

• 3 rounds
• 
  
• 800 M run
• 20 Goblet Squats (70/53)
• 20 single KB Floor Press (70/53)
• 40 double unders / 25 knee tucks

09/07/12

• SWOD then....
• 6 rounds
• 40 Russian twists (45/25)
• 20 Stationary OH Lunges (45/25) (10 steps per leg)
• 200 M run

09/06/12

• SWOD then...
• 10 Min AMRAP
• 5 Deadlifts (275/165)
• 7 C2B Pullups

• rest 5 minutes
• 10 min AMRAP 
• 5 Thrusters (135/95)
• 7 KB American Swings (70/53)

09/05/12

• SWOD then...
• 
  
• 30 Hang Power Clean (95/65) 
• 30 push jerks (same) 
• 30 TTB 
• 30 wall balls
• 800 M run

09/04/12

• SWOD then...
• 
  
• Tabata (20 sec on, 10 sec off) 
• 
  
• 8 rounds each exercise. 1 minute rest before going to next exercise. Must finish one exercise for 8 rounds before doing next. 
• 
  
• hollow rock 
• pushups 
• KB Sumo DLHP (53/35)