WOD 10.29.13 Tuesday

A. 15 Min to complete
Back Squat
2 Sets of 5 @ 45 lb
1 Set of 5 @ 35% of 1RM
1 Set of 3 @ 50% of 1RM
1 Set of 2 @ 70% of 1RM
3 Sets of 5 @ 85% of 1RM

B. 15 Min to Complete
Press
2 Sets of 5 @ 45 lb
1 Set of 5 @ 45% of 1RM
1 Set of 3 @ 60% of 1RM
1 Set of 2 @ 70% of 1RM
3 Sets of 5 @ 90% of 1RM

C. 15 Min to Complete
Deadlift
2 Sets of 5 @ 35% of 1RM
1 Set of 3 @50% of 1RM
1 Set of 2 @ 75% of 1RM
1 Set of 5 @ 90% of 1RM

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WOD 7.25.13

LEVEL 1

 

A. 4 Rounds
7-9 Ring Dips
30 Sec Rest
7-9 Ring Rows (single leg)
30 Sec Rest
7-9 Toes to Bar
30 sec Rest

B. 3 Rounds
20 Pull-Ups
30 Sit-Ups (10 lb plate)
500M Row

C. 3 Rounds
8-10 Hollow holds- 10 sec
20-30 Sec Handstand Hold

LEVEL 2

 

A. 4 Rounds
3-5 Muscle Ups
30 Sec Rest
2-3 Handstand Push-Ups
30 Sec Rest
3-5 Pistols (each leg)
30 Sec Rest

B. 3 Rounds
500M Run
30 Sit-Ups (25 lb plate)
20 Pull-Ups

C. 3 Rounds
5 Single Arm KB Snatch

25 Unbroken Double Unders

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