Monthly Archives: August 2011

WOD – Wednesday August 31st, 2011

Deadlifts
5-5-5

4 Rounds:
5 Ring Dips
10 Push Press 95/65lb
15 Wallball Shots 20/14lb
200m Run with Medicine Ball 20/14lb

WOD – Tuesday August 30th, 2011

Split Squat
5-5-5 (each leg)

1 Snatch every minute on the minute for 15 minutes.

WOD – Monday August 29th, 2011

“Nancy”
5 Rounds for time:
400m Run
15 OHS 95/65lb

WOD – Sunday August 28th, 2011

Rest day

WOD – Saturday August 27th, 2011

Rest day

WOD – Friday August 26th, 2011

Behind the Neck Jerk
3-3-3-3-3

12 minute AMRAP:
3 HSPU
6 KB Swings 1.5/1pd
12 Knees-to-Elbows

WOD – Thursday August 25th, 2011

For time:
500m Row
150 Double Unders
50 Burpees

WOD – Wednesday August 24th, 2011

Snatch Pulls
5-5-5

10 minute AMRAP:
10 KB Deadlift 1.5/1pd
7 One Arm Overhead Walking Lunges 35/18lb
10 Push Ups
7 One Arm Overhead Walking Lunges 35/18lb

WOD – Tuesday August 23rd, 2011

15 minute AMRAP:
5 Bear Complexes 95/65lb
10 Box Jumps 24/20″

WOD – Monday August 22nd, 2011

“Grace”
For time:
30 Reps of Ground to Overhead 135/95lb

WOD – Sunday August 21st, 2011

9am Yoga or Rest day

WOD – Saturday August 20th, 2011

Strongman

WOD – Friday August 19th, 2011

Clean Pull
3-3-3-3-3

5 Rounds:
10 Hang Power Snatch 75/55lb
400m Run

WOD – Thursday August 18th, 2011

5 sets for time:
10 OHS 95/65
15 Toes-to-Bar
30 Double Unders
(rest 2 minutes)

WOD – Wednesday August 17th, 2011

Split Jerk
3-3-3-3-3

15 minute AMRAP:
10 Wall Ball Shots 20/14lb
10 Box Jumps 24/20″
10 Deadlifts 205/155lb
10 Burpees

WOD – Tuesday August 16th, 2011

Back Squat
5-5-5

For time:
21-15-9
Thrusters 95/65lb
Ball Slams 30/20lb

WOD – Monday August 15th, 2011

5 Rounds for Max Reps:
1min Row for Calorie
1min KBS 1.5/1pd
1min Push up
1min Ring Row
1min Rest

WOD – Sunday August 14th, 2011

9am Yoga or Rest day

WOD – Saturday August 13th, 2011

Partner WOD:
“Deck of Cards”

WOD – Friday August 12th, 2011

Max Rep Strict Pull ups

5 Rounds:
9 Squat Cleans 135/95lb
7 Handstand Push ups

WOD – Thursday August 11th, 2011

400m Run
AMRAP of Cindy or Mary with the remaining time
rest 1 minute
500m Row
AMRAP of Cindy or Mary with the remaining time
rest 1 minute
400m Run
AMRAP of Cindy or Mary with the remaining time
rest 1 minute
500m Row
AMRAP of Cindy or Mary with the remaining time

WOD – Wednesday August 10th, 2011

Hang Power Clean
1-1-1-1-1-1-1

For Time:
250m Row
50 Ball Slams
40 Box Jumps 24/20″
30 Ring Dips

WOD – Tuesday August 9th, 2011

800m Run
25 Unbroken Deadlifts at 50% of 1RM
400m Run
25 Unbroken Wall Balls 20/14lb
200m Run
25 Unbroken Knees-to-Elbows
200m Run
25 Unbroken Deadlifts at 50% of 1RM
400m Run
25 Unbroken Wall Balls 20/14lb
800m Run
25 Unbroken Knees-to-Elbows

WOD – Monday August 8th, 2011

Shoulder Press
3-3-3-3-3

For Total Reps:
5min Power Snatch 75/55lb
4min Burpees
3min Push Jerks 75/55lb
2min KBS 1.5/1pd
1min Double Unders

WOD – Sunday August 7th, 2011

Rest day. No 9am yoga class today.

WOD – Saturday August 6th, 2011

Busse Woods WOD
Show up at 9am or 10am to find out!

WOD – Friday August 5th, 2011

Front Squat
5-5-5

21-15-9
Deadlift 205/145lb
Ring Dip
Box Jump 24/20″

WOD – Thursday August 4th, 2011

Time Trial – 3 attempts
400m Run

2min Double Under
2min Sit up
90sec Double Under
90sec Sit up
1min Double Under
1min Sit up
30sec Double Under
30sec Sit up
(Post Reps to Beyond the White Board)

WOD – Wednesday August 3rd, 2011

Shoulder Press
3-3-3-3-3

3 Rounds:
12 Front Squats 135/95
12 Bupee/Pull ups

WOD – Tuesday August 2nd, 2011

30-20-10
Russian KB Swings 1.5pd/1pd
KB SDHP 1.5/1pd
Push up with hand release

WOD – Monday August 1st, 2011

Clean Pulls
5-5-5

7 minute AMRAP:
7 Hang Squat Cleans 95/65lb
15 Wall Balls 20/14lb
15 Sit ups

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