E-Dawg

25-15-5 to 25-15-5:

Hang Power Snatch (45/65)
Dubs(100 Singles)
Wall Balls

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Countdown

10-9-8-7-……..1

Deadlift
Handstand Pushups
Pullups

Run 200 on odds

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WUSAA

AMRAP 20 min:

5 Overhead Squats (65/95)
10 D.B. Push Press (20/30)
15 Split Jumps
20 K.B. Swings(10 per arm) (25/35)

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Iron Man

Happy 1-year Anniversary of the Rogue Fitness Files!!

5 Rounds :

400m Run
30 Thrusters (45/65)

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amrap'in

AMRAP 20 min:

5 overhead squats
5 gut busters
5 cleans
Run 1 lap

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Upper Deck

7 rounds of 7:

Bench Press
Med Ball Push Ups
Handstand Push Ups
200m Run

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Laura

4 rounds:

200m Run
20 Wall Balls
40yd Overhead Lunges (25/45)
50 Double Unders (250 singles)
15 KB SDHP(53/70)
10 Knees to Elbows

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High Five

5 rounds:

5 BW Squat
10 Pull Ups
15 BW Deadlift
20 Push Ups
25 Sit Ups

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Dan

800M Run

21-15-9
Burpees
Swings (35/53)
Push Jerks (65/95)

800M Run

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Ladies WOD

21-15-9:

KB Swings
Walking Lunges
Gut Busters
200 m Run

Hardcore

3 Rounds:

1 minute work/30 second rest:
KB Swings
Burpees
Box Jumps
Push Press
Mt. Climbers

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Johnny Rocket

400M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
800M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
400M Run
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Turkish WOD

Run 400

5 rounds:
10 turkish get ups (5 each arm)
10 pull-ups
10 thrusters (65/95)

Run 400

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Countdown

10-9-8-7------1

Hang Clean and Jerk
200m Run

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Pain Train

20 minutes AMRAP:

5 Deadlifts (100/155)
10 KB Swings (35/53)
15 Box Jumps

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Zoning

1 round:

800M Run
30 Pushups
25 Pullups
15 SDLHP
10 Burpees
400M Run
10 Pushups
15 Pullups
25 SDLHP
30 Burpees
800M Run

This is going to be brutal!!

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BACK TO THE FIELD HOUSE!!

5 rounds of:

10 back squat
10 burpees
10 gut busters

We did this one on 8.8.08 and 10.10.08 if you want to compare.

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20's

4 rounds:

400mRun
20 KB Swings
20 V-Ups
20 Box Jumps
20 Push Ups

5.26.2009
Crazy 8's

8 Rounds:

8 Pullups
8 Box Jumps
8 Burpees
8 Dips
8 Pushups
8 Lunges(alt-in place)
8 Dubs
8 Wall Balls

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Gina

4 rounds:

400m Run
7 Overhead Squats
7 Front Squats
7 Back Squats
(95/65 for all squats)

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