Archive for October, 2011

Team WOD
5 rounds
5 Burpees
10 Push ups
15 Box jumps

Only one member moving at a time.

3 rounds
15 Kettlebell swings
30 Abmat sit ups

then

handstand practice

power snatch x 3 overhead squats
3×1

then

5 rounds
20 push ups
20 double unders

then

overhead pistols

Power clean + 2x shoulder press
5 x 1

then

4 rounds
6 DB thrusters
25m bear crawl
25m run

then

3 rounds not for time
6 steps walking lunges with kettlebells

Deadlift
3×3

then

3 rounds
5 Medicine ball cleans
10 Burpees
15 Box jumps

then

for time
50 mountain climbers

Back Squat
5×2 @ 90% 1RM

then

tabata overhead sit ups

Rest

IF you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:
If you can dream – and not make dreams your master;
If you can think – and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ‘em up with worn-out tools:

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,
‘ Or walk with Kings – nor lose the common touch,
if neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And – which is more – you’ll be a Man, my son!

Rudyard Kipling

Team WOD
Relay
50m waiters walk each arm
50m walking lunges
50m burpees
50m run

One team member at a time, all team members must complete each method before team moves onto next.

Tabata dumbbell thrusters
rest 4 mins
Tabata dumbbell swings
rest 4 mins
Tabata dumbbell goblet squats

Front squat dynamic effort
7×2 50% 1RM

then

100 4 count flutter kicks