squat clean 1-1-1-1-1-1-1
Challenge: 2 min max hang squat cleans
Aug 31, 2012
Aug 29, 2012
8-30-12 WOD
8-30-12 WOD
15 min amrap
200m plate carry
30 sit ups
45 Dus
Challenge: deadlift 5x5
15 min amrap
200m plate carry
30 sit ups
45 Dus
Challenge: deadlift 5x5
Aug 28, 2012
8-29-12 WOD
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Challenge: 3x10 hollow rocks for quality
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Challenge: 3x10 hollow rocks for quality
Aug 27, 2012
8-28-12 WOD
10-9-8-7-6-5-4-3-2-1 clean 95/135
1-2-3-4-5-6-7-8-9-10 HSPU's
Challenge: 1 min max t2b
1-2-3-4-5-6-7-8-9-10 HSPU's
Challenge: 1 min max t2b
Aug 26, 2012
8-27-12 WOD
5k Row
Challenge: tabata mountain climbers
Challenge: tabata mountain climbers
Aug 24, 2012
PaRtY w/ MoMbO
BirtHday WOD
15 min amrap
1000m row (one time Only)
5 pull ups
10 du's
10 wall balls
Challenge: Row for Max Watts
15 min amrap
1000m row (one time Only)
5 pull ups
10 du's
10 wall balls
Challenge: Row for Max Watts
Aug 21, 2012
8-22-12 WOD
2 Rounds
15 front squats m-135 w-95
25 burpees
800m run
Challenge:
100 air squats
15 front squats m-135 w-95
25 burpees
800m run
Challenge:
100 air squats
8-21-12 WOD
21-15-9
Push Press 95-65
C2B
Challenge:
A)Max Consective muscle ups -use band if needed
or
B)work skills: 3×5 regular ring dips or with a 3 sec hold at bottom or top depending on skill. Use bands if needed!
Push Press 95-65
C2B
Challenge:
A)Max Consective muscle ups -use band if needed
or
B)work skills: 3×5 regular ring dips or with a 3 sec hold at bottom or top depending on skill. Use bands if needed!
Aug 19, 2012
8-20-12 WOD
Isabelle
30 snatches m-135 w-95
Challenge:
Snatch work
30 snatches m-135 w-95
Challenge:
Snatch work
Aug 15, 2012
8-16-12 WOD
10 Rounds
5 Deadlift 135/95
10 Weighted Lunges
200m Run
Challenge: Tabata Row
5 Deadlift 135/95
10 Weighted Lunges
200m Run
Challenge: Tabata Row
Aug 14, 2012
8-15-12 WOD
3 rounds
500m row
30 sit ups
15 supine ring pull ups
Challenge:
400m sprint
500m row
30 sit ups
15 supine ring pull ups
Challenge:
400m sprint
Aug 13, 2012
8-14-12 WOD
1-2-3-4-5-6-7-8-9-10
Wall balls
Power snatch m-75 w- 45
30 du's between rounds
Challenge:
Ohs 3x10
Wall balls
Power snatch m-75 w- 45
30 du's between rounds
Challenge:
Ohs 3x10
8-13-12 WOD
15 min amrap
Cindy
Challenge: tabata sit ups
Cindy
Challenge: tabata sit ups
Aug 9, 2012
8-10-12 WOD
20 min AMRAP
400m run
10 tire flips
Challenge:
400m run back wards
400m run
10 tire flips
Challenge:
400m run back wards
Aug 8, 2012
8-9-12 WOD
10 rounds
3 hspu
6 box jumps
9 floor wipers
Challenge: 3x15 weighted back extensions
3 hspu
6 box jumps
9 floor wipers
Challenge: 3x15 weighted back extensions
Aug 7, 2012
8-8-12 WOD
Grab a partner
For Time:
100 DB Snatches 15/35
10-200m Sprints
100 Hang clean 95/135
20 muscle ups
Challenge: work a weakness
For Time:
100 DB Snatches 15/35
10-200m Sprints
100 Hang clean 95/135
20 muscle ups
Challenge: work a weakness
Aug 6, 2012
8-7-12 WOD
3 rounds
500m row
10 t2b
1 min plank
Challenge:
5 min
10 burpee's
20 DU's
500m row
10 t2b
1 min plank
Challenge:
5 min
10 burpee's
20 DU's
Aug 5, 2012
8-6-12 WOD
Death by thrusters
Starting with one rep on the min and add one rep every minute until fail. 135/95
Challenge: good mornings 5x5 do not exceed 25%max deadlift
Aug 1, 2012
8-2-12 WOD
50-40-30-20-10 reps of the following...
Double unders
KB swing (53/35)
Burpees
Challenge: 4x3 shoulder press
Double unders
KB swing (53/35)
Burpees
Challenge: 4x3 shoulder press
Extra Credit: 50 C2B
Subscribe to:
Posts (Atom)