Author Archive

5-22-2013

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“I’m your Gladiator”
*Regionals Event 4*
Rx:
21, 15, 9
Heavy Dead-lift (select your own weight-moderately heavy)
Box Jumps (30, 24)
Cheers!
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5-21-2013

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“B-613”

*30 minute Cutoff*

Partner Chipper (Teams of 2, one person working at a time)

Rx:

800 meter run cash- in (Run together)

-then-

100 V-Up

90 Slam Balls (20/15)

80 Wall balls (20/14)

70 hand release push-ups

50 C2B Pull ups

40 Russian twist (Both partner must perform 40 Russian twist, tapping the mat on both side with hands)

30 T2B

200 meter sand bag lunge

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5-21-2013

Posted by:

“B-613”

*30 minute Cutoff*

Partner Chipper (Teams of 2)

Rx:

800 meter run cash- in (Run together)

-then-

100 V-Up

90 Slam Balls (20/15)

80 Wall balls (20/14)

70 hand release push-ups

50 C2B Pull ups

40 Russian twist (Both partner must perform 40 Russian twist, tapping the mat on both side with hands)

30 T2B

200 meter sand bag lunge

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5-20-2013

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“The White Hat”

*10 minutes of Mobility Work*

Rx:

7 minute AMRAP

10 Kettle-bell SDHP (53/35)

10 Kettle-bell Swings (53/35)

10 Goblet squats (53/35)

-1 minute rest-

7 minute AMRAP

250 meter row

7 HSPU

7 minute AMRAP

-1 minute rest-

20 Abmat Sit-ups

20 DU’s

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5-17-2013

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“Hey.. it’s 15 minutes of werk… *jersey voice*”

 

*OHS Skill work*

15 minute AMRAP:

Rx:

200 meter sprint

15 OHS (95/65)

10 burpees box jump overs (24/20)

5 C2B

 

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5-16-13

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“It’s still your F#$%&@g set!!!”

3 Rds for time of:

Rx:

400 meter sand bag run

10 Deadlift (185/135)

20 SlamBalls (choose your own weight)

 

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Wednesday 5-15-13

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“Pick up the damn bar, you’re not that tired!”

Power Clean & Power Snatch skill work


Partner WOD:

Rx:

5 minute partner AMRAP

5 Power Cleans (95/65)

-2 minutes rest-

5 minute partner AMRAP

5 Hang Power Snatch (95/65)

*Ok,

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Monday 5-13-13

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“Area 52!”

 

*1 minute at each station*

Rx:

DB Thrusters (choose your weight)

Pull-ups

Box Jumps (24/20)

KB swings (Russian or American)

Abmat Sit-ups (weighted)

*1 minute rest, then repeat for a total of 3 Rds.*

Cheers!

 

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Friday, February 8th, 2013

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Friday, February 8th, 2013

“My Gluteus Maximus”

Strength=Deadlift: 10@65%, 8@70%, 8@75%

3 Rounds of:

20 Bulgarian split squats *can load with DB’s*
200 M farmers walk

Note: *choose a Farmers walk weight that’s challenging but not super heavy*

Cheers,
The Badger

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Thursday, February 7th, 2013

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Thursday, February 7th, 2013

”Welcome to Patagonia”

Partner WOD:  *17 minute cutoff*  Only 1 person working at a time. Each Athlete must complete ALL Reps.

21 DB Thrusters/ 3 C2B Pull-ups
18 DB Thrusters/ 6 C2B Pull-ups
15 DB Thrusters/ 9 C2B Pull-ups
12 DB Thrusters/ 12 C2B Pull-ups
9 DB Thrusters/ 15 C2B Pull-ups
6 DB Thrusters/ 18 C2B Pull-ups
3 DB Thrusters/ 21 C2B Pull-ups

Cheers,
The Badger

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Wednesday, February 6th, 2013

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Wednesday, February 6th, 2013

“DJANGO & Snake Doctor”

6 min AMRAP
10 sandbag clean
5 T2B

-1 minute rest-

6 min AMRAP
10 Box Jumps
10 Wall Balls

-1 minute rest-

6 min AMRAP
10 Kettle-bell Swings
5 HSPU

Extra Credit *Rope climb skill work*

Cheers!

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Tuesday, February 5th, 2013

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Tuesday, February 5th, 2013

“”Don’t fall in a Crevasse””

Strength=Strict Press: 10@65%, 8@70%, 8@75%

3 Rounds for time:
200 meter run
30 DU’s
10 Push Press (95/65)
10 Barbell Roll-outs

Cheers.

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Monday, February 4, 2013

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Baseline Retest

4 rounds of:

500 meter row
40 Air Squat
30 AB-Mat Situps
20 Push-ups
10 Pull-Ups

*Mandatory 3minute rest*

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1

Thursday, January, 31, 2013

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Power Snatch Skill Work
Then:
15 Min AMRAP:
5 Power Snatches (95lb/65lbs)
10 Ring Dips
15 V-ups

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Wednesday, January 30, 2013

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400m Run for time.

Then:

3 Rounds for time:

800m Run
15 Pullups
25 KB Swings
Enjoy,

Tom D.

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