10-31-07 WOD HAPPY HALLOWEEN!

250 Jump Rope Skips
40 Wall Ball
10 Turkish Get Ups (ea.)
40 Wall Ball
250 Jump Skips

10-30-07 WOD

21,15,9

135lb Clean
Pull-Ups

For Time

10-29-07 WOD

3 Rounds for time

400m
20 KB Swings Right
20 KB Swings Left
25 Pull-Ups
25 GHD Sit-Ups

10-25-07 WOD

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

10-24-07 WOD

“Tabata Omaplata”

Tabata Interval of 20 seconds of work followed by 10 seconds of rest repeated 8 times per exercise. 1 minute rotation between each.-

- 1 Pood Kettlebell Swings
- Ring Push-ups
- Jiu-Jitsu Sit-ups
- 20″ box jumps
- Thrusters

Each exercise is scored by the averaging of your strongest and weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.

10-23-07 WOD

4 Rounds For Time

400m
10 Front Squat
10 Push Jerks
10 Thrusters

Rx: M75lb, W45lb

10-22-07 WOD

Max Rounds In 20min

Kettlebell Swings (heavy) 20x
Medicine Ball Cleans 20x
Sumo Deadlift High-Pull (KB) 20x
GHD Sit-Ups 20x
Double-Unders 20x

10-19-07 WOD

Navy SEAL Lt. Michael Murphy will receive the Congressional Medal of Honor (MOH), our nation’s highest honor, on October 22, 2007.

“Murph”

For time:

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

**This WOD was completed by Lt. Murphy wearing 20# body armor! If you have a weighted vest or body armor, wear it.

10-18-07 WOD

21,15,9

Deadlift (185lbs)
Wallball
Ring Push-Ups
Box Jumps

10-17-07 WOD

21-18-15-12-9-6 and 3 rep rounds for time of:

35 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups

The dumbbell burpee hang squat clean thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Example of each one on its own:
Burpee [wmv]
Hang Clean [wmv] [mov] [wmv 2]
Thruster [mov][wmv]

Now combine them.

(See 8/1/07)

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