July 31st 2012 WOD

Strength

Overhead Squat
5-5-5

Wod

4 rounds for time:
5 handstand push-ups
10 deadlifts (225#/165#)
20 abmat sit-ups

Scale as needed.

Train Hard Train Smart!

July 30th 2012 WOD

Skill

Air squats
Pole squats
Pistols

WOD

For time:
30 pull-ups
185#/135# clean and jerk, 5 reps
25 pull-ups
185#/135# clean and jerk , 4 reps
20 pull-ups
185#/135# clean and jerk, 3 reps
15 pull-ups
185#/135# clean and jerk, 2 reps
10 pull-ups
185#/135# clean and jerk, 1 rep

Scale as needed.

Train Hard Train Smart!

July 27th 2012 WOD

Skill

Box Jumps

WOD

Thrusters

2-2-2-2-2

Train Hard Train Smart

Scale as needed!

July 26th 2012 WOD

Strength - Good Mornings
4 x 10

... WOD

In 12 Minutes complete the following:

60 Wall Balls 20#/14#
40 Hand Release Push Ups
20 Burpees

Row for max distance.

Your score will be the distance that you rowed, or how far you made it into the WOD.

Train Hard Train Smart

Scale as needed!

July 25th 2012 WOD

Deadlift 
3-3-3-3

WOD 

8 of Rounds Tabata for the following exercises.

Air Squats

Ring Rows

Train Hard Train Smart

Scale as needed!

July 24th 2012 WOD

WOD #1

Run 1600 m for time:

--------------------------------------

WOD # 2

Kettle Bell / Double Under Ladder

10 KB Swings 25 Double Unders
20 KB Swings 50 Double Unders
30 KB Swings 75 Double Unders

2 Pood / 1.5 Pood KB

Continue the pattern as far as you can in 8 minutes.

Train Hard Train Smart

Scale as needed!

July 23rd 2012 WOD

Games Open 12.3 WOD

18 Min AMRAP
15 Box jumps, 24" box
115 / 75 pound Push press, 12 reps
9 Toes-to-bar

Train Hard Train Smart

Scale as needed!

July 20th 2012 WOD

Strength 
Hang Power Clean 
4-4-4-4

WOD
Run 800m

Five Rounds of the following:
5 Muscle Ups
10 Burpees

Run 800

Train Hard Train Smart

Scale as needed!

July 19th 2012 WOD

Strength
Turkish Get Ups
20 Per Arm

WOD
Row 250m x 4
Your slowest time is your score.

Run 400m x 4
Your slowest time is your score.

Max Double Unders in 90 seconds x 4
Your lowest reps is your score.

Train Hard Train Smart

Scale as needed.

July 18th 2012 WOD

Skill 
Push Up / Hand Stand Push Up

WOD
3 Power Snatches 135/95
3 Over Head Squats 135/95
5 Rounds for time:

Train Hard Train Smart

SCALE AS NEEDED!!!

July 17th 2012 WOD

Strength Press
3-3-3-3

WOD
Run 800
40 Push Ups
30 KB Swings 24KG / 16KG
20 Box Jumps 24"/20"
10 Pull Ups
5 Burpees
Row 1000M

Train hard train smart.

Scale as needed!

July 16th 2012 WOD

Strength 
Dead Lift 4, 4, 4, 4 

WOD
75 Double Unders
40 Wall Balls / Ball Slams
50 Double Unders
30 Wall Balls/ Ball Slams
25 Double Unders
20 Wall Balls / Balls Slams

Train Hard Train Smart

Scale as needed!

July 13th 2012 WOD

Complete for time:

Row 500 meters
25 K2E
50 Dunders
50 T2B
Run 500 meters
100 Abmat Sit-ups

Scale as needed.

Train Hard Train Smart!

July 12th 2012 WOD

Push Press
5-5-5-3-3-3-1-1-1

Scale as needed.

Train Hard Train Smart!

July 11th 2012 WOD

Complete the following for time:

75 DUs
21 Burpees
21 Thrusters 95#/65#
21 Box Jumps 24"/20"
50 DUs
15 Burpees
15 Thrusters
15 Box Jumps
25 DUs
9 Burpees
9 Thrusters
9 Box Jumps

Scale as needed!

Train Hard Train Smart!

July 10th 2012 WOD

For time:
100 Squats
28 Pull-ups
75 Squats
21 Pull-ups
50 Squats
14 Pull-ups
25 Squats
7 Pull-ups

Scale as needed.

Train Hard Train Smart!

July 9th 2012 WOD

3 rounds for time of: 
29 Kettle bell swings 24kg/16kg
13 Ring dips
5 Dead lifts 185#/115#

Scale as needed.

Train Hard Train Smart!

July 6th 2012 WOD

Boilermaker Prep

For time:
Row 500 meters
50 dunders
Sprint 500 meters

Non Boilermaker Runners

For time:
15k

Scale as needed.

Train Hard Train Smart!

July 5th 2012 WOD

Strength: work up to 1 rm Snatch. Then back it down to 70% and perform two reps every 60 seconds for 10 minutes.

Scale as needed.

Train Hard Train Smart!

July 4th 2012 WOD

5 RFT

12 Wall Balls (20#/14#)
12 Box Jumps (24"/20")

Happy Independence Day! Remember the class times tomorrow are 6,7,8am only! Enjoy the day with friends and family! Fireworks are awesome!

Scale as needed.

Train Hard Train Smart!

July 3rd 2012 WOD

For time:

Run 400 meters
50 Burpees
Run 400 meters
40 Sit-ups
Run 400 meters
30 Kettlebell swings, 1.5 pood
Run 400 meters
20 Pull-ups
Run 400 meters
10 Handstand push-ups
Run 400 meters

Last Boilermaker Specific Training WOD!

Scale as needed.

Train Hard Train Smart!

July 2nd 2012 WOD

Three rounds for time of:

1600 Meter Run
50 Air Squats
10 Hang Power Cleans (135#/95#)

Scale as needed.

Train Hard Train Smart!