WOD – 12.08.14 – She Gave Me Burpees

Strength

Back Squat

1 x 1 : 100%

---

15-20 Mins to find 1 Rep Max

---

Met Con

120814

Death By Burpees

*Score completed round

---

Minute 1 perform 1 rep, minute 2 perform 2 reps, minute 3 perform 3 reps…so on until you can no longer perform reps within that minute.

WOD – 12.05.14 – Phobos

Strength

Tempo Front Squats
5x 4-5 @55%-60% 4112

---

Met Con

120514

12 Min AMRAP3x Deadlifts (135/95)
6x Front Rack Lunges
9x S2O

WOD – 12.04.14 – Oberon

Met Con

120414

5 rounds

400m run
10 x burpee box jump overs
20 x wall ball

---

*Score for time

WOD – 12.03.14 – Proteus

Strength.

HBBS
Every 2 mins for 10 Mins (5 Sets)

Set-1 5×58%
Set-2 3×75%
Set-3 2×80%
Set-4 1×86%
Set-5 4×92.5%

---

Met Con

120314

Row 1k
50 x kbs(53/35)
30 x toes to bar

---

*Score for time

Filthy Fifty

For time:

50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings (1 pood)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions
50 Wall ball shots (20 pound ball)
50 Burpees
50 Double unders

You Keep Using That Word

Strength

HBBS
Every 2 mins for 10 mins (5 sets)Set 1- 5×58%
Set 2- 4×70%
Set 3- 5×80%
Set 4- 4×87.5%
Set 5- 3×95%

---

Met Con

111214

5 RFT6x Clean & Jerks (155/105)
2x Rounds of Cindy

---

20:00 Min Cap

WOD – 11.11.14 – As You Wish

Strength

A) Bench Press 5×5 – Lighter than last week
B) 5×6 Lateral Ring Rows

Superset – perform a set of A, then immediately perform a set of B

---

Met Con

111114

For Time

100x Burpee Box Jumps

---

*20:00 Min Cap