12/01/12

CF.com WOD:

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

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 Globo WOD:

3 Rounds For Time:
10 Dumbbell Thrusters, 35lb Dumbbells
10 Sit ups
10 Jump Tucks
10 Power Cleans, 135lbs
10 Double Unders
10 Overhead Squats, 135
10 Dumbbell Swings, 50lb Dumbbell
10 Deadlifts, 135lbs
10 Burpees
10 Sumo Deadlift High Pulls, 135 pounds
10 Front Squats, 135 pounds
10 Push Presses, 135 pounds
10 V ups

Not even sure what to say about this one.  It's pretty much 20 reps of everything you can think of which is difficult equipment wise for a commercial gym.  I picked a sampling of as many movements as I could out of the workout using as few different pieces of equipment as possible.  All you will need are 2 35lb DBs, 1 50lb DB, 135lb BB, and a jump rope.  I broke it down into smaller 10 rep sets and made it for 3 rounds because of the nature of doing movements like overhead squats with 135 instead of 95.