8 Min AMRAP
10 KB Snatches alt hands
3 Turkish get ups L
3 Turkish get ups R
10 KB OH lunges
Challenge on end KB Turkish get ups for quality/weight.
Apr 30, 2013
Apr 28, 2013
4-29-13 WOD
Helen
3 rds
400 M run
21 KB swings 53/35
12 Pull-ups
Challenge- Lean and rest planks (top of push ups) for time
3 rds
400 M run
21 KB swings 53/35
12 Pull-ups
Challenge- Lean and rest planks (top of push ups) for time
Apr 25, 2013
4-26-13 WOD
10 RDS
15 deadlift 135/95
15 push ups
Challenge:
bench press/weighted push ups 2-2-2-2-2
15 deadlift 135/95
15 push ups
Challenge:
bench press/weighted push ups 2-2-2-2-2
Apr 24, 2013
4-25-13 WOD
Snatch
3-3-3-3-3-3-3
Challenge
Snatch progression
3-3-3-3-3-3-3
Challenge
Snatch progression
Apr 23, 2013
4-24-13 WOD
5 rds
400 M run
25 DU's
15 Wall balls
challenge
tabata sit ups
400 M run
25 DU's
15 Wall balls
challenge
tabata sit ups
Apr 22, 2013
4-23-13 WOD
10 min AMRAP
10 OHS 115/75
15 box jumps
10 T2B
challenge:
work on Hand stand walks/ Hand stand progession for 10 min
10 OHS 115/75
15 box jumps
10 T2B
challenge:
work on Hand stand walks/ Hand stand progession for 10 min
Apr 21, 2013
4-22-13 WOD
500 M row buy in
then:
21-15-9
HSPU
supine ring pull ups
Challenge
1-1-1-1-1-1-1 back squat
then:
21-15-9
HSPU
supine ring pull ups
Challenge
1-1-1-1-1-1-1 back squat
Apr 18, 2013
4-19-13 WOD
3 rds
10 power snatches 95/65
1 min plank
15 wall balls 20/16
1 min side plank, switch sides 30 sec through
10 SDHP 95/65
5 fwd rolls
Challenge: L sit for time
10 power snatches 95/65
1 min plank
15 wall balls 20/16
1 min side plank, switch sides 30 sec through
10 SDHP 95/65
5 fwd rolls
Challenge: L sit for time
Apr 17, 2013
4-18-13 WOD
7 Min burpees (gotta love em)
Challenge:
100 M tire flip
100 M Partner Wheel barrow
Optional- you also have a choice of doing Heather Birds birthday WOD
Dirty Thirty!
Challenge:
100 M tire flip
100 M Partner Wheel barrow
Optional- you also have a choice of doing Heather Birds birthday WOD
Dirty Thirty!
Apr 16, 2013
4-17-13 WOD
Parries supper chipper
500 M row
25 back squat 95/65
200 M KB farmer carry 53/35
25 box jump 24/20
25 Lateral jumps over bar
25 OH lunge 45/25 plates
25 push ups
25 pull ups
25 sit ups
25 med ball slams
5 accents on rope
Skills: rope climb technique
500 M row
25 back squat 95/65
200 M KB farmer carry 53/35
25 box jump 24/20
25 Lateral jumps over bar
25 OH lunge 45/25 plates
25 push ups
25 pull ups
25 sit ups
25 med ball slams
5 accents on rope
Skills: rope climb technique
Apr 15, 2013
4-16-13 WOD
15 min AMRAP
800 M run buy in.
5 T2B
10 Air squat
15 lunges
20 DU's
Challenge:
chin over bar hold for time. overhand grip.
800 M run buy in.
5 T2B
10 Air squat
15 lunges
20 DU's
Challenge:
chin over bar hold for time. overhand grip.
Apr 14, 2013
4-15-13 WOD
5 rds
15 dead lift 135/95#
12 Hang Clean 135/95#
9 front squat 135/95#
6 Push jerk 135/95#
Challenge: partner carry 400 M rest as needed try to pick someone around the same weight, after first 400M partner switches.
15 dead lift 135/95#
12 Hang Clean 135/95#
9 front squat 135/95#
6 Push jerk 135/95#
Challenge: partner carry 400 M rest as needed try to pick someone around the same weight, after first 400M partner switches.
Apr 11, 2013
4-12-13 WOD
6 Min AMRAP
5 Deadlift 225/185 Scaled 185/135
10 Kettlebell Thrusters (switch hands)
15 Med ball slams 20/14
Challenge: Handstand hold for time.
5 Deadlift 225/185 Scaled 185/135
10 Kettlebell Thrusters (switch hands)
15 Med ball slams 20/14
Challenge: Handstand hold for time.
4-11-13 WOD
For time:
21-18-15-12-9-6-3
Burpee box jumps 24/20
push ups
DU's
Challenge: Dynamic push ups for height
Scaled, 1 min max push ups
21-18-15-12-9-6-3
Burpee box jumps 24/20
push ups
DU's
Challenge: Dynamic push ups for height
Scaled, 1 min max push ups
Apr 9, 2013
4-10-13 WOD
5 k run for time depending on weather 5 k row for time
Challenge: 3-3-3-3-3-3-3 Turkish get-ups
Challenge: 3-3-3-3-3-3-3 Turkish get-ups
4-9-13 WOD
12 min AMRAP
15 Hang Clean 115/85
15 sit ups
15 Wallballs 20/14
15 Kettle bell swings 53/35
Challenge: 500 M row for time.
15 Hang Clean 115/85
15 sit ups
15 Wallballs 20/14
15 Kettle bell swings 53/35
Challenge: 500 M row for time.
Apr 7, 2013
4-8-13 WOD
Vanessa B-day WOD:
3 rds
200M run
27 deadlift 165/95
27 Double unders
27 pullups
Challenge:
27 HSPU'S FOR TIME
3 rds
200M run
27 deadlift 165/95
27 Double unders
27 pullups
Challenge:
27 HSPU'S FOR TIME
Apr 5, 2013
3-5-13 WOD
800m run buy in
3 rounds
5 burpees
100 single unders
500m row buy out
Challenge:
Straight leg dead lft 3x10
3 rounds
5 burpees
100 single unders
500m row buy out
Challenge:
Straight leg dead lft 3x10
Apr 2, 2013
4-3-13 WOD
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-up
Challenge:
tabata air squats
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-up
Challenge:
tabata air squats
Apr 1, 2013
4-2-13 WOD
5 rounds
10 pull ups
20 push up
30 sit ups
40 Du's
Challenge:
Max strict pull ups
10 pull ups
20 push up
30 sit ups
40 Du's
Challenge:
Max strict pull ups
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