Tuesday 07.09.2013

400 M run
then
8 Rounds of
10 KB Swings 53/36#
10 Ring dips
then
400 M run

Gantry Endurance WOD
8×200 m
rest 60 seconds
(if you have a watch with a timer, wear it)

Monday 07.08.2013

Five rounds for time of:
50′ OH walking lunge 45/25#
15 burpees ( burpee terminates with jump on plate)

Saturday 07.06.2013

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Thursday 07.04.2013

Schmalls

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Wednesday 07.03.2013

AMRAP in 15 minutes of:
10 Power clean 95/65#
15 Push press 95/65#
20 Double unders

Tuesday 07.02.2013

Take 15 mins to establish 5 RM Back Squat
then
Nor’Easter Masters Mini WOD 2
5 min Amrap
1000/750m Row
Wall ball 20/14#

Gantry Endurance WOD:
Indian Runs
3×1 mile

Monday 07.01.2013

Nor’easter Masters WOD 3
10,9,8…1 reps for time:
Deadlift 205/165#
Toes to bar
Box jumps 24/20″