WOD
10.22.14 | Workout of the Day
Oct 22, 2014 Wednesday
10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder Press 135/75
Weighted Pull-up, no kipping 45/25
10.21.14 | Workout of the Day
Oct 21, 2014 Tuesday
For time:
- 150 Step-ups on a 20″ box
- Men use 25 pound dumbbells
- Women use 15 pound dumbbells
- Be sure to alternate legs on the up & down
- No hook grip on the dumbbells
- Try to use the muscle of the leg on the box to complete the step-up, not momentum.
10.20.14 | Workout of the Day
Oct 20, 2014 Monday
“The Filthy Fifty”
For time:
- 50 Box jumps 24″/20″
- 50 Jumping Pull-ups
- 50 Kettle Bell Swings 53/35
- 50 Steps Walking Lunges
- 50 Knees to elbows
- 50 Push Press 45 pounds
- 50 Back Extensions
- 50 Wall Ball Shots 20/14
- 50 Burpees
- 50 Double-unders
10.19.14 | Workout of the Day
REST! Get out of the gym!
10.18.14 | Workout of the Day
For time:
- 80 Wallball Shots
- 60 Push-ups
- 40 Pistols, Alternating Legs
- 20 Overhead Squats 155/105