8 KB SDHP 35/25
6 KB SQUATS 35/25
4 BUS DRIVER 35/25
10 RDS
THEN :
800M RUN
SEPTEMBER 28, 2011
5 MAN MAKERS 25/15
5 SQUAT JUMPS
50M SPRINT
4 RDS
2 MIN RECOVERY
12 KB SWING 70/50
8 C2B PULL UPS
4 HSPU
4 RDS
SEPTEMBER 26, 2011
30 THRUSTERS 95/65
30 PULL UPS
400M RUN
20 THRUSTERS 95/65
20 PULL UPS
400M RUN
10 THRUSTERS 95/65
10 PULL UPS
400M RUN
FOR TIME
SEPTEMBER 24, 2011
WALKING LUNGE 100FT
21 PUSH UPS
21 SIT UPS
21 SDHP 50/35KB
WALKING LUNGE 100FT
18 PUSH UPS
18 SIT UPS
18 SDHP 50/35KB
WALKING LUNGE 100FT
15 PUSH UPS
15 SIT UPS
15 SDHP 50/35KB
WALKING LUNGE 100FT
12 PUSH UPS
12 SIT UPS
12 SDHP 50/35KB
WALKING LUNGE 100FT
9 PUSH UPS
9 SIT UPS
9 SDHP 50/35KB
WALKING LUNGE 100FT
6 PUSH UPS
6 SIT UPS
6 SDHP 50/35KB
WALKING LUNGE 100FT
3 PUSH UPS
3 SIT UPS
3 SDHP 50/35KBFOR TIME
SEPTEMBER 23, 2011
5 PULL UPS
10 PUSH UPS
15 SQUATS
100 DBL UNDERS
21 KB SWINGS 50/35
12 PULL UPS
200 DBL UNDERS
75 WALL BALL 20/16
200 DBL UNDERS
12 PULL UPS
21 KB SWINGS 50/35
100 DBL UNDERS
15 SQUATS
10 PUSH UPS
5 PULL UPS
FOR TIME
SEPTEMBER 22, 2011
21 HANG CLEANS 135/95
42 PULL UPS
400M RUN
15 SQUAT CLEANS 155/105
30 C2B PULL UPS
400M RUN
9 G2OH 185/115
18 STRICT PULL UPS
FOR TIME
SEPTEMBER 19, 2011
3 SQUAT CLEAN THRUSTERS 135/95
3 STRICT C2B PULL UPS
3 BURPEES
12 MIN AMRAP
THEN
400M SPRINT
SEPTEMBER 17, 2011
"FIGHT GONE BAD"
WALL BALL 20/16
SDHP 75/45
BOX JUMPS 20/20
PUSH PRESS 75/45
JUMPING PULL UPS
3 RDS FOR TIME
SEPTEMBER 16, 2011
"MALO"
1 CLEAN 185/155
BOX JUMPS 32/24
2.4.6.8.10.10.8.6.4.2
50M SPRINT
1 MUSCLE UP
T2B
2.4.6.8.10.10.8.6.4.2
50M SPRINT
FOR TIME
LOOKS LIKE
1 CLEAN ,2 B J , SPRINT, 1 MU, 2 T2B, SPRINT
1 CLEAN ,4 B J , SPRINT, 1 MU, 4 T2B, SPRINT
1 CLEAN ,6 B J , SPRINT, 1 MU, 6 T2B, SPRINT
1 CLEAN ,8 B J , SPRINT, 1 MU, 8 T2B, SPRINT
1 CLEAN ,10 B J , SPRINT, 1 MU, 10 T2B, SPRINT
1 CLEAN ,10 B J , SPRINT, 1 MU, 10 T2B, SPRINT
SEPTEMBER 14, 2011
800M RUN
60 SIT UPS
60 DBL UNDERS
50 PUSH UPS
50 DBL UNDERS
40 BOX JUMPS 24/18
40 DBL UNDERS
30 RING DIPS
30 DBL UNDERS
20 DEADLIFTS 185/115
20 DBL UNDERS
10 HSPU
10 DBL UNDERS
5 MUSCLE UPS
5 DBL UNDERS
800M RUN
SEPTEMBER 12, 2011
"NEVER FORGET" 343
200M RUN
25 PULL UPS
25 WALL BALL
25 RING DIPS
25 BURPEES
143 SQUATS WITH FIRE HOSE
25 SIT UPS
25 KB SWINGS 35/25
25 BOX JUMPS 24/18
25 BURPEES
200M RUN
SEPTEMBER 10, 2011
"NEVER FORGET" 343 TEAM WOD
200M RUN WITH VEST 20LB & FIRE HOSE
EACH PERSON
100 PULL UPS
100 WALL BALL
100 RING DIPS
43 BURPEES
343 SQUATS WITH FIRE HOSE
100 SIT UPS
100 KB SWINGS 35/25
100 BOX JUMPS 24/18
43 BURPEES
200M RUN BUDDY CARRY
EACH PERSON
TEAMS OF 4
SEPTEMBER 6, 2011
“JONES WHO”
SQUATS
KB SWINGS 50/35
PULL UPS
80/40/20
64/32/16
48/24/12
32/16/8
24/12/6
12/6/3
80/40/20
64/32/16
48/24/12
32/16/8
24/12/6
12/6/3
FOR TIME
SEPTEMBER 5, 2011
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
SEPTEMBER 2, 2011
3 KB SNATCH (L) 50/35
3 KB SNATCH (R) 50/35
4 KB OH LUNGES (L) 50/35
4 KB OH LUNGES (R) 50/35
5 K2E
15 MIN AMRAP
THEN:
400M RUN AS FAST AS POSSIBLE
3 KB SNATCH (R) 50/35
4 KB OH LUNGES (L) 50/35
4 KB OH LUNGES (R) 50/35
5 K2E
15 MIN AMRAP
THEN:
400M RUN AS FAST AS POSSIBLE
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