not-so-spooky

Warm-up

3 x 1 min. burpee max; rest 1 min. between

then,
row 2K
then,
8 min AMRAP of:
10 x GHD sit-ups
10 x ab rollers
10 x knees-to-elbows (push-up position); left and right = one rep
10 x knees-to-elbows (hanging)

10/29/11 team wod

20 min AMRAP of:
1 round =
21 x OH lunges (holding 45 lb plate)
15 x SDLHP (95 lbs)
9 x man-makers, DB (40 lb DB)*

One person rows 500 m while the other person begins the first round. Once the 500 m row is complete, the teammates switch places and the round is resumed. Record rounds and reps completed in comments.

*For man-makers, keep DB in hand entire time. Begin in standing position, drop and do push-up, then one-arm row, then push-up, then one arm row with other arm then push-up, then perform a squat clean and press. That is one rep.

for time:

10 deadlift 295 lb

100 anchored sit-ups

30 pull-ups

30 push-ups

1000 m row

30 push-ups

30 pull-ups

100 anchored sit-ups

10 deadlift 295 lb

7 rounds for time:

3 power snatch 135 lb

row 250 m

rest 5-10 minutes then

t. rice condition test

300 m shuttle run

(sprint 50 yard down and back 3 times for total of 300 yards)

rest 5 minutes

repeat

run 10 k

active stretch yoga

10 rounds each for time:

100 m sprint

rest 90 sec in between

3 rounds for time:

20 knees to elbows

20 power cleans 115 lb

20 burpees

5 rounds for time:

run 200m

20 pull-ups

run 200m

20 push-ups

run 200m

20 sit-ups

run 200m

20 squats

10-15-11

wod:

21 kb swings 2 pood

1 wall climb

18 kb swings

3 wall climb

15 swings

5 wall climb

12 swings

7 wall climb

9 swings

9 wall climb

then 6 x 400 m sprints recover 1:00 min in between hold pace within 3 to 5 seconds

10-13-11

front squat

3-3-3-3-3

then, 7 rounds for time:

15 med ball cleans

15 knee to elbow 2 count push-up position

15 ghd back extension

15 ab mat sit-up

10-12-11

"volkswagon"

21-15-9

bench press bodyweight

pull-ups

then, run 5 k

10-11-11

12 x 50 m hill sprints

rest as need between efforts

then, 3 rounds for time:

275 lb deadlift 5 reps

10 burpee box jumps 24/20

10-08-11

for time with a 20 lb vest:

50 box step-ups 24 in box

50 deadlift 135 lb

50 box step-ups 24'

50 burpees

50 box step-ups 24'

50 power clean 95 lb

50 box step-ups 24'

50 push press 95 lb

cool down: 50 sit-ups, 50 4-count bicycle crunch, 50 4-count flutter kick, 50 mason twists.

10-07-11

skill work

10 min cap

complete 75 ring dips in as few sets as possible

then, for time:

21 kb swings 2 pood

21 knee to elbow

21 double under

18 kb swings 2 pood

18 knee to elbow

18 double under

15 kb swings 2 pood

15 knee to elbow

15 double under

then, run 5 k

10-06-11

rest/recovery day

10-05-11

5 rounds for time:

6 handstand push-ups

12 chest to bar pull-ups

24 walking lunges 35 lb db in each hand

then, endurance wod:

row 4 X 500 m, rest 1:00 min, hold pace within 2-3 seconds.

10-04-11

for time:

40 alternating lunges 45 lb plate overhead

30 burpees

20 box jumps 24/20

10 muscle-ups (sub 10 rounds:3 pull-ups, 3 push-ups)

20 box jumps 24/20

30 burpees

40 alternating lunges 45 lb plate overhead

10-03-11

3 rounds:

21 pull-ups

30 overhead squats 75 lb

400 m run

10-01-11

run 10 k