Monthly: September 2010

SWOD

Bench Press

• 40% 1RM x 5 reps
• 50% 1RM x 5 reps
• 60% 1RM x 5 reps

WOD:

• AMRAP in 7 minutes:
• 7 sdhp (95m/65w)
• 7 Burpees

SWOD

Pull up Ladder

• 1-5-1

WOD:

• Five rounds for time of:
• 40 Double-unders or
• 40 Jump Knee tucks
• 30 Box jumps
• (24m/18w)
• 20 KB swings (53/35lbs)

SWOD

Deadlift

• 40% 1RM x 5 reps
• 50% 1RM x 5 reps
• 60% 1RM x 5 reps

WOD:

• Run 400 meters
• 30 Wall Ball (20m/14w)
• 50 sdhp (45m/35w)
• 30 Wall Ball
• Run 400 meters
• 30 Wall Ball
• 50 sdhp (45m/35w)

SWOD

Press

• 40% 1RM x 5 reps
• 50% 1RM x 5 reps
• 60% 1RM x 5 reps

WOD:

“Angie”

• Complete for time:
• 100 Pull ups
• 100 Push ups
• 100 Sit ups
• 100 Squats

Partner/Team WOD

“Crazy 8′s”

• 800m run
• 80 wallball shots
• 80 pullups
• 80 squats
• 80 sit ups
• 80 box jumps
• 80 ball slams
• 800m run

1. partner 1 runs the 1st 800
2. when partner 1 returns from the run the first exercise starts
3. while one partner is doing the exercise the 2nd must be in front plank position
4. you can switch at any point during the exercise
5. each member must participate in each exercise
6. the last 800 is run by partner 2

SWOD

Back Squat

• 75% 1RM x 5 reps
• 85% 1RM x 3 reps
• 95% 1RM x 1 or more reps

WOD

• 10-9-8-7-6-5-4-3-2-1 reps of:
• Front Squat (135/95lbs)
• Perform the following after each round:
• 7 Box Jumps
• 14 Double Unders