Wednesday, October 31, 2012

October 31, 2012

3 Rounds for time:

20 Front squats (135)
Run 400M 
Rest 1 Minute

Tuesday, October 30, 2012

October 30, 2012


"Filthy Fifty"

For Time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Monday, October 29, 2012

October 29, 2012


"State of Emergency"

5 min AMRAP of:
12 DB Thrusters (30Lb)
1 - Fireman Carry 100 Meters

Rest One Minute

5 min AMRAP of
12 Clean and Jerks (115LB)
1- Fireman Carry 100 Meters

Rest One Minute

5 min AMRAP of
12 Burpee Pullups
1 - Fireman Carry 100 Meters




* 100 Meters is 3 times down and back in wrestling room but if you are hardcore take it outside and do it in the hurricane

Saturday, October 27, 2012

October 27, 2012

Rounds for time of 15,12,9,6,3 of: 

Wallball (20) 
Pushup 
2,3 punch combo 

* Overhead walking lunge with the wallball 20 steps in between rounds

* Punch combo on focus mitts or a heavy bag

Friday, October 26, 2012

October 26, 2012


Rounds of 21-15-9 for time of:


Deadlift (315)*
Box Jump 30"


Rest 3 Minutes then:

Run 1 mile for time

*Scale as needed







Previous workouts here: http://dbwods.wordpress.com/

October 24, 2012


5 Rounds For Time:


12 Push Press (95LBS)
300M Run
8 Overhead Squat (95LBS)

WOD DEMO

October 22, 2012


5 Rounds for Time of:



6 - 185Lb Front squat
8 - Pullups
10 - 70Lb KB SDHP

October 19, 2012


5 rounds For Time:


400m run
6 rope climbs
20 burpees

October 17, 2012


"Top Gun"



20 Thrusters
20 Sumo-Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Every minute that passes stop and complete 4 burpees
* use 95LBS