October 30th 2012 WOD

SKILL
"The Bear Complex"

WOD
"Cindy"
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Scale as needed.

Train Hard Train SMART!

October 29th 2012 WOD

WOD
21-18-15-12-9-6-3
SDLHP (32kg/24kg)
Box Jumps (24"/20")
*12 min cap

Scale as needed.

Train Hard Train SMART!

October 26th 2012 WOD

STRENGTH
Snatch
4-4-4-4

WOD
For time:
Row 1000m
100 air squats
30 hang power cleans (135#/95#)

Scale as needed.

Train Hard Train SMART!

October 25th 2012 WOD

SKILL
Deadlift
Kipping
HSPU

WOD
For time:
Run 1200m

30 Deadlifts (225#/155#)
Run 800m
20 C2B pull-ups
Run 400m
10 HSPU

Scale as needed.

Train Hard Train SMART!

October 24th 2012 WOD

STRENGTH
Front Squat
2-2-2-2

WOD
3 RFT
12 Push presses (115#/75#)
40 meter Shuttle sprint (4 x 10 meters)

8 Squat snatches (115#/75#)

Scale as needed.

Train Hard Train Smart!

October 23rd 2012 WOD

SKILL
Rope Climbs

WOD
For time:
100 Walking lunge steps
50 HR push-ups
25 Knees to elbows
5 Rope climbs (no feet) or 25 pull-ups
25 Overhead squats, 65#/45#
50 Sit-ups
100 Double-unders

Scale as needed.

October 22nd 2012 WOD

STRENGTH
Push Press
2-2-2-2

WOD
3 RFT
10 Squat cleans, 135#/95#
20 Box jumps, 24"/20"

Scale as needed.

Train Hard Train Smart!

October 19th 2012 WOD

Strength 
Hang Cleans
2-2-2-2

WOD

For Time:
Row 750m
50 KB Swings 24kg/16Kg
40 AB Sit Ups
30 Hand Release Push Ups
20 T2B
10 Push Press Burpee Pull Ups

Train Hard Train Smart

Scale as needed.

October 18th 2012 WOD

Skill 
Power Snatch-OHS

WOD
20 Minutes EMOTM
Even Minutes 200 FT Sprint
Odd Minutes 1 Power Snatch 3 OHS
** Weight will be determined during the skill piece.**

Train Hard Train Smart

Scale as needed.

October 17th 2012 WOD

Strength 
Press
3-3-3-3-3

WOD
Run 400M
50 Wall Balls
Run 800M
50 AM Sit Ups
Run 400M
50 Ball Slams

5 AM 40 Degrees
1200 58 Degrees
4 PM 62 Degrees

Dress Warm for the runs!

Train Hard Train Smart

Scale as needed!

October 16th 2012 WOD

10 Minutes to work up to a heavy single thruster.
3 Reps at 75% EMOTM for 8 Min.

15-12-9-6
HSPU
KBell Swings

Train Hard Train Smart

Scale as needed.

October 15th 2012 WOD

Strength Back Squat
4-4-4-4

WOD
60 Seconds ME Burpees
Rest 60 Seconds
60 Seconds ME Strict Pull Ups
Rest 60 Seconds
60 Seconds ME Box Jumps 24/20
Rest 60 Seconds
60 Second ME Row for Cals
*We will run through this twice.*

Train Hard Train Smart

Scale as needed.

October 12th 2012 WOD

Deadlift 
5-5-5-5-5

WOD
30-20-10

Slam Balls 30#/20#
Ring Dips

Train Hard Train Smart

Scale as needed!

October 11th 2012 WOD

Skill - Double Unders

WOD

3 Rounds for time:
Run 500
10 Burpees
15 Pull Ups

**Dress warm for the run.**

Train Hard Train Smart

Scale as needed.

October 10th 2012 WOD

Strength 

Front Squat 

5x5

WOD
Row 2000M For time:

Train Hard Train Smart

Scale as needed!

October 9th 2012 WOD

Strength 

Weighted Dips

2-2-2-2-2-2-2-2

WOD
3 rounds for total reps of:

1 minute Max Effort Push Ups - HSPU
1 minute Max Effort KB Swings 2 Pood - 1.5 Pood
1 minute Max Effort T2B

*Rest one minute between rounds.

Train Hard Train Smart

Scale as needed!

October 8th 2012 WOD

*** We will be running a full day of classes at our normal times tomorrow.***

Push Press 

4-4-4-4-4

WOD
"Karen"
150 Wall Ball Shots 20/14

Train Hard Train Smart

Scale as needed!

October 4th 2012 WOD

WOD

20 minute AMRAP:

Run 400m
10 deadlifts (185#/135#)
15 burpees

Scale as needed.

Train Hard Train Smart!

October 3rd 2012 WOD

STRENGTH
Push Jerk 
5-3-1-1-1-1-1

WOD
Tabata
T2B
Air Squats

Scale as needed.

Train Hard Train Smart!

October 2nd 2012 WOD

WOD
For time:
Row 1000m

40 wall balls
20 ring dips
10 HSPU
20 kettlebell swings (32kg/24kg)
40 overhead lunges (45#/25#)
100 dunders

Scale as needed.

Train Hard Train Smart!