Thursday, November 6, 2014

Friday 11/7/14


 
"Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.” - Charles F. Kettering
 
1. Deadlift 3 x 3, Climb
 
 
2. Running Day!
 
A. 2-4 Mile Run (Depending on Ability)
 
B. Intervals
 
2 x Mile Repeats - 5 Min Rest
2 x 800 Meter Repeats - 3 Min Rest
2 x 400 Meter Repeats - 2 Min Rest
 
C. 2 Mile Cool Down Run
 
3. Max Handstand Push-Ups

Thursday 11/6/14

The Champ!
 
"Its not up to you how you fall. Its up to you how far you let yourself fall and how long it takes you to get back up and stand on your own two feet” - Sr. Tac Jeffrey Mitchell
 
Active Rest or 4500 Meter Recovery Row
 

Wednesday 11/5/14


‎"You are afraid to die, and you’re afraid to live. What a way to exist.” – Neale Donald Walsch

1. 40 Minute Amrap

Buy In: 100 Kettle-Bell Swings

...Start Timer

800 Meter Run
40 Burpees 

Tuesday 11/4/14

 
Core Is Everything!
 
”Sometimes the poorest man leaves his children the richest inheritance.” – Ruth E. Renkel


1. Bench Press 4 x 3, Climb

- 3 x 6-8 Close Grip Bench, Heavy


2. 3 Round Couplet

10 Squat Cleans 165, 115
21 Pull-Ups


3. Core

A. 4 x 20 Hanging Abdominal Raises
B. 3 x 30-60 Second Hollow Rocks
C. 1 x 50 Weighted Sit-ups

Monday, November 3, 2014

Monday 11/3/14



Jen Selter's Famous Booty!


“Never put off till tomorrow what you can do today.”Thomas Jefferson
 
 
1. 3 x 5 Back Squat - Choose a weight heavier than last week
 
 
2. Wall Ball Interval Training
 
Complete as many wall balls as possible in the given time frame. Rest time is equal to the length of the round. So round 1 is 30 seconds so you would rest 30 seconds before starting round 2.
 
Round 1: 30 Seconds
Round 2: 45 Seconds
Round 3: 60 Seconds
Round 4: 75 seconds
Round 5: 90 Seconds
Round 6: 45 Seconds
Round 7: 30 Seconds
 
3. Weekly Pull-Up Progression Ladder
 
7 x 8 C2B Pull-Ups
 
 
Session #2:
 
2-3 Mile Recovery Run

Sunday 11/2/14

 
"Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances." 
 
 
Active Recovery

Saturday, November 1, 2014

Saturday 11/1/14

GO TO WODSHACK.SPREADSHIRT.COM AND BUY LIKE 30 OF THESE BITCHES!

Thanks to everyone who has already purchased our stuff! It really means a lot :)



"When a friend is in trouble, don’t annoy him by asking if there is anything you can do. Think up something appropriate and do it." - Anon

 
1. Power Clean 5, 4, 3, 2, 2, Climb
 
2. Work up to a 10 Rep Max OHS
 
3. Modified Double Helen
 
6 Rounds:
 
400 Meter Run
21 KB Swings 55, 35
12 Burpees