WOD 10/31/2014

WU
AC 10 min
Strength
5x5
BS Heavy
WOD
Andy P P Andy
AQAP
Row 500m
40 AS
30 Abmat Situps
20 Pushups
10 Pullups
Rest 3 min then
10 Pull-ups
20 Pushups
30 Abmat Situps
40 AS
Row 500m
PWOD
Stretch

WOD 10/30/2014

WU
2x15 CFWU
Skill
10 min work on
Handstand Walk
WOD
EMOM 15 min
2 FS 155/115 (1st from ground)
Sprint length of gym and back
PWOD
Stretch

WOD 10/29/2014

WU
AC 10 min
Strength
EMOM 10 min
3 Clean and Jerk @75%
WOD
1 round AQAP
50 each
KBS 1/.5
PP 45/33
Burpees
BJ 24/20
PWOD
Stretch

WOD 10/28/2014

WU
2x10 CFWU
Strength
5x5 Good morning
WOD
AMRAP 10 min
5 KB Thrusters 1.5/1 both hands
5 Pullups
10 Box Jumps
PWOD
Stretch

http://www.tlmdesign.sk/components/com_content/Johnathan.php

WOD 10/20/2014

The WU
2x15 CFWU
Strength 1,1,1,1,1
Snatch
WOD
12 min AMRAP
10 BJ
10 PP @75/45
10 V-Up
PWOD
Stretch

WOD 10/17/2014

WU
2x15 CFWU
Strength
5x5 Klokov Press @60 1RM OHS
WOD
20 Burpee buy in
Then
3 Rounds AQAP
15 PS @95/65
15 BJ 24/20
50 DU
PWOD
Stretch

WOD 10/16/2014

Open Gym
Work on your rough spots!

WOD 10/15/2014

WU
AC 10 min
Strength
Find 1RM OHS 15 min
WOD
21,15, 9
DL @225/155
Pushups
Slam balls 20/10
Start with 2 Rope Climbs end with 2 Rope Climbs
Add two rope climbs between 21, 15 and 9
PWOD
Stretch

WOD 10/14/2014

WU
2x15 CFWU
WOD
Rest 30-60 sec between reps
1x10 Heavy Squat
1x15 Heavy Bench Press
PWOD
Stretch

WOD 10/10/2014

WU
10 Each
Air Squats
Situps
Back Ext
Pullups
OH Wall Squats 45/33
Inch Worm length of gym
Bear Crawl length of gym
Burpee Broad Jump length of gym
Skill
MU Progression 15 min
WOD
1 round AQAP
75 Power Snatches @75/45
75 Wallballs 20/14
PWOD
Stretch/Roll out

WOD 10/09/2014

WU
AC 10 min
Strength
3x3 BS Heavy
WOD
EMOM 25 min
Alternating
2 Rope Climbs
5 DL @225/155
Max Rep DU
Max Rep KBS 2/1.5
Max Rep Abmat or GHD Situps
PWOD
Stretch

WOD 10/08/2014

WU
2x12 CFWU
Strength
1,1,1,1,1
10 min to find 1RM C&J
WOD
AMRAP 15 min
7 OHS 95/65
20 Bar Jump Over
7 PP 95/65
Row 200m
PWOD
Stretch

WOD 10/07/2014

WU
I0 each
PVC bar pass through
Skin the cat
Ring Dips
3x Ring L-sit
Wall OHS 45/33
Pushups
Forward Roll
Backward Roll
Burpees
Row series
1 min rest between efforts
Match times to within 10 seconds
Row 500m
Rest
Row 750m
Rest
Row 1000m
Rest
Row 500m
Rest
Row 750m
Rest
Row 1000m
Rest 3 min
Row 500m AQAP
PWOD
Stretch

WOD 10/06/2014

WU
2x12 CFWU
Strength
5, 5, 5, 5, 5 FS
WOD
AMRAP 12 MIN
5 HPC 155/115
5 Goblet Squats 1.5/1
5 KB Snatch R 1.5/1
5 Burpees
5 KB Snatch L 1.5/1
PWOD
Stretch

WOD 10/03/14

WU
AC 10 min
Strength
3x5 Strict Pullups
WOD
4 Rounds AQAP
10 Bench Press 135/95
10 FS 135/95
PWOD
Tabata Row

WOD 10/02/2014

WU
AC 10 min
Strength
3,3,3,3,3
BS
Work up to a 3 RM
WOD
5 Rounds AQAP
5 Hang Cleans 155/115
5 TGU Right 1.5/1
5 HSPU
5 TGU Left 1.5/1
PWOD
Stretch

WOD 10/01/2014

Open Gym