WOD

Friday, December 19, 2014

Posted by:

Partner Chipper with a 25 min Cap:

10 HSPU

20 HPC 135/95

30 Front Rack Lunges 135/95

40 Pull-ups

50 WB’s 20/14

600 run together

50 WB’s 20/14

40 Pullups

30 Front Rack Lunges 135/95

20 HPC 135/95

10 HSPU

No more then 10 reps performed by one person at a time and no less then 5 reps.

Continue Reading - >
0

Thursday, December 18, 2014

Posted by:

Strength: Strict Press

10,8,8 @ 65%, 70%, 75%

 

2mins of work:

250 row (sprint)

Remaining time max # of Push Press 95/65

1 min of rest

Repeat 4 times

Score is total # of Push Press

Continue Reading - >
0

Wednesday, December 17, 2014

Posted by:

Strength: Work up to a Heavy Single Snatch

9 Min AMRAP of:

3 Snatches

6 dips

9 V-ups

Continue Reading - >
0

Tuesday, December 16, 2014

Posted by:

5 RFT:

 10 Front Squats 135/95

15 Box Jumps 24/20

20 DU’s

Continue Reading - >
0

Monday, December 15, 2014

Posted by:

21 Cal Row (400m run)

 18-15-12-9-6-3

KB Swing 53/35

Burpee

21 Cal Row (400m run)

Continue Reading - >
0

Friday, December 12, 2014

Posted by:

Snatch skill work

14 min AMRAP
10 DB snatch 55, 35
10 Slam Balls
10 Stepback lunge
1 rope climb

Continue Reading - >
0

Thursday, December 11, 2014

Posted by:

Benchpress

8, 6, 6 @65%, 70%, 75%

Cash-in 200 m heavy kb suitcase

21-15-9

Heavy kb swings

Goblet squats

Cash-out 200 m heavy kb suitcase

Continue Reading - >
0

Wednesday, December 10, 2014

Posted by:

Backsquat
10, 8, 8 @65%, 70%, 75%

200 m run or 250 row
40 wb 20/14#
200 m run or 250 row
30 wb
200 m run or 250 row
20 wb
200 m run or 250 row
10 wb

Continue Reading - >
0

Tuesday, December 9, 2014

Posted by:

WOD #1

10 minute Erg intervals

30 sec sprint, 30 paddle

rest 2 minutes

WOD #2

10, 9, 8, …1 Toes to Bar

1, 2, 3, …10 Box Jumps 24″/20″

Continue Reading - >
0

Monday, December 8, 2014

Posted by:

20 min EMOM
6-OHS #135, #95
6-over the bar burpees

Continue Reading - >
0

Friday, December 5, 2014

Posted by:

Rope Skill Work and Muscle-up skill work

Interval #1-3 min

Run 400; remainder handstand hold

1 min rest

Interval #2-3 min

Row 500; remainder squat hold

1 min rest

Interval #3-3 min

Run 400; remainder chin over bar hold

1 min rest

Interval #4- 3 min

Row 500; remainder superman hold

1 min rest

Interval #5-3 min

Pick your favorite of the above 4 intervals and repeat!

Continue Reading - >
0

Thursday, December 4, 2014

Posted by:

1 Rm Shoulder Press
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Continue Reading - >
0

Wednesday, December 3, 2014

Posted by:

Clean and Jerk skill work

Cash in 400 m run
7 rounds for time
7 power clean #95/#135
7 clean and jerks
7 barbell roll outs
Cash out 400 m run

Continue Reading - >
0

Tuesday, December 2, 2014

Posted by:

1 RM Deadlift

6 min AMRAP / Partner WOD
Partner 1 Rows 200 meters
Partner 2 max dumbbell floor press
Rest 1 min
6 min AMRAP
Partner 1 Row 200 meter
Partner 2 Good Mornings

Continue Reading - >
0

Monday, December 1, 2014

Posted by:

Tabata pull-up
Rest 1 minute
Tabata Weighted squat, 25 pound plate
Rest 1 minute
Tabata plyometric push up on plate,
Rest 1 minute
Tabata kb Sumo Deadlift high pull

Continue Reading - >
0
Page 1 of 80 12345...»