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B-1 Australian Hero WOD

  • September 30, 2016

100 Day Push-up Challenge:
Day #61 = 61 Push-ups

10 Minute Gymnastics EMOM:
Even Minutes: 6 Chest to Bar Pull-ups
Odd Minutes: 30 sec Isometric Wall Sit

“B-1 Australian Hero WOD”
 Complete 3 Rounds for Time:
400 meter Run
21 Kb Swings (50/35)
15 Knees to Elbows
9 Ring Dips

Clean & Jerk

  • September 29, 2016

100 Day Push-up Challenge:
Day #60 = 60 Push-ups

5 Minute EMOM:
(30 secs work and 30 secs rest)
Double Unders or DU attempts

10 Minute EMOM:
1 Squat Clean + 2 Split Jerk
(70% of 1RM)

7 Minute AMRAP:
5 Hang Power Cleans (135/95)
15 Burpees

Anaerobic Power

  • September 28, 2016

100 Day Push-up Challenge:
Day #59 = 59 Push-ups

Anaerobic Power Row Intervals
12 x 1:00 for max meters with 2:00 rest
*Goal = match or increase meters each interval.

It’s a Slam Dunk

  • September 27, 2016

100 Day Push-up Challenge:
Day #58 = 58 Push-ups

Run an aerobic mile for a warm-up

Complete for Time:
40 Ball Slams (30/20)
40 Slam Ball Sit-ups
400 meter Slam Ball Carry
30 Ball Slams
30 Slam Ball Sit-ups
300 meter Slam Ball Carry
20 Ball Slams
20 Slam Ball Sit-ups
200 meter Slam Ball Carry
10 Ball Slams
10 Slam Ball Sit-ups
100 meter Slam Ball Carry

“Diane”

  • September 26, 2016

100 Day Push-up Challenge:
Day #57 = 57 Push-ups

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-ups

Endurance WOD

  • September 24, 2016

100 Day Push-up Challenge:
Day #55 = 55 Push-ups

“Cardio Helen”
Complete 3 Rounds for Time:
Run 1 mile
21 Kb Swings (50/35)
12 Pull-ups

“Rowledo”

  • September 23, 2016

100 Day Push-up Challenge:
Day #54 = 54 Push-ups

“Rowledo”
Complete 4 Rounds for Time:
600 meter Row
24 Squats
24 Push-ups
24 Walking Lunges

“Macho Man”

  • September 22, 2016

100 Day Push-up Challenge:
Day #53 = 53 Push-ups

1 1/4 Back Squat
5-5-5-5

“Macho Man”
(credit Ben Bergeron)
EMOM for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks

Get to 100!

  • September 21, 2016

100 Day Push-up Challenge:
Day #52 = 52 Push-ups

Get to 100 Box Jumps!

At the top of each minute, do 3 Sumo Deadlift High Pulls (115/80). With remaining time in the minute, complete as many Box Jumps (24/20) as possible.

Dessert: Plank Tabata

“Nancy”

  • September 20, 2016

100 Day Push-up Challenge:
Day #51 = 51 Push-ups

“Nancy”
Complete 5 Rounds for Time:
400 meter Run
15 Overhead Squats (95/65)

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