WOD

Jan 10th

Posted by:

“Welcome to the $%#@*!@ Jungle JACK!”

 *Squat/Power Clean Skill work*

 EMOM for 20 minutes:

 ODD: 5 Squat or Power Cleans (moderately heavy.. don’t get crazy!)

EVEN: 10 Wall Balls (20/14)

 Knees Out, Elbows Up!

Continue Reading - >
0

Jan 9th

Posted by:

 

“Pickle Juice”

 “Muscle Up Skill work”

 13 Minute Cutoff

2, 4, 6, 8 of:

Rings Dips

Deadlifts (225/165)

Lateral “Tuck Jump” Burpees bar Jump overs

Note: “2, 4, 6, 8″ is one round; once you hit 8reps you will start over at 2reps and work your way back up the ladder completing as many rounds as possible in 13 minutes.

Knees ...

Continue Reading - >
0

Jan 8th

Posted by:

“Get LOOOOWW!”

 12, 9, 6

Thrusters (135/95)

 T2B & Pull-Up Cluster is 1 rep

400 Meter Run

Here’s a video of a T2B & Pull Up cluster:

http://www.youtube.com/watch?v=2tAot2F4MwY

Knees Out, Elbows Up!

Continue Reading - >

0

Jan 7th

Posted by:

 

“It Pays to be a Winner!!!”

Non-Barbell skill work

Then

5 X 3 minute rounds of:

200 meter row

25 DU

15 Slam-Balls

Stay Warm! :-D

Knees Out, Elbows Up!

Continue Reading - >
0

Jan 6th

Posted by:

“The Inferno”

 As many rds as possible in 21 minutes:

 7 Alternating Dumbbell Snatch forward lunges

7 KTE

7 KB Goblet Squats

7 V-Ups or GHD’s

7 Clapping Push-Ups

7 No Push Ups Burpee box Jump

7 KBS

Knees Out, Elbows Up!

Continue Reading - >
0

Friday Jan 3rd 2014

Posted by:

AMRAP (reps as possible) 13 minutes

1 deadlift

2 power clean

3 front squat

4 shoulder to overhead

5 back squat

 

40 Double unders

 

5 Deadlift

4 power cleans

3 front squat

2 shoulder to overhead

1 back squat

Continue Reading - >
0

Thursday Jan 2nd 2014

Posted by:

Bench press

6 @ 75%, 4 @ 80%, 4 @ 85%

 

100 Push-ups

Each rest period 10 double squat wall balls

Or 200 m run

Continue Reading - >
0

Wednesday Jan 1st 2014

Posted by:

2-5 rounds of the Baseline

Baseline WOD

500 m row

40 air squats

30 push-ups

20 sit-ups

10 pull-ups

Continue Reading - >
0

Tuesday Dec 31st 2013

Posted by:

5 rounds for time. 75#\55#

10 Power Snatch

15 Pull-ups

20 Thrusters

Continue Reading - >
1

Monday Dec 30th 2013

Posted by:

3 Rounds for time

5 Hand Stand Push-Ups

10 Toes 2 Bar

15 Box Jump (24/20)

Rest 90 seconds

3 Rounds for time

5 DB Push press

10 Deadlifts

15 V-ups

Continue Reading - >
0

Friday Dec 27th, 2013

Posted by:

Strength: Shoulder Press

6 @ 75%, 4 @ 80%, 4 @ 85%

 

13 min AMRAP

Single arm DB Snatches

C2B pull-ups

Push-ups

Continue Reading - >
0

Thursday Dec 26th 2013

Posted by:

Lets work off some of that Christmas Turkey

Continue Reading - >
0

Christmas Day Dec 25th 2013

Posted by:

Have a Happy Holiday

Continue Reading - >
0

Tuesday Dec 24th 2013

Posted by:

12 days of Christmas

 

1 100 meter row

2 Box Jumps

3 Hand Stand Push Ups

4 Clean & Jerk 135#

5 Push Ups

6 Knees to Elbows

7 KB Swing 1.5 pood

8 Double Unders

9 Ring Dips

10 Pistols

11 Pull-ups

12 Thrusters 95#

Continue Reading - >
0

Monday Dec 23rd 2013

Posted by:

Strength: Deadlift

6 @ 75%, 4 @ 80%, 4 @ 85%

 

3 rounds

Partners

500m row

20 Boxjumps 24”

10 Deadlifts 225/165

Continue Reading - >
0
Page 10 of 74 «...89101112...»