WOD

Tuesday, June 18, 2013

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Tuesday 18th
Teams of Two (one runs 200m and one works, runner is the pace setter)
 
6 Rounds
 
10 x Hang Clean 
14 x Ring Push Ups 
18 x V-Ups 
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Monday, June 17, 2013

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Monday 17th
Tabata it up… 
Jumping Lunges  
Burpees
Double Unders 
Wall Ball
Ring row
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Friday, June 14, 2013

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The Complex
 
5x Rounds 
 
5x Barbell Roll-out
5x Single Leg Lateral Jumps over the bar 
5 x Deadlift
5 x Front Squat 
5 x Push Press
200m Run
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Thursday, June 13, 2013

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Chelsea’s Red Headed Step-Sister
30min EMOTM
3 x Pull-Ups
6 x Push-Ups
9 x Squat
 
If you can’t  complete the round in the minute, run 400m then start back when the next minute begins. 
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Wednesday, June 12, 2013

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AMRAP – 13 min
5 x DL 
10 x T2B 
15 x Box Jumps 
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Tuesday, June 11, 2013

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Part I  
400m Heavy, Heavy Suitcase Carry (single hand Farmers Carry switch hands at 200m)           
 
Then
 
Part II 
3xRounds
400m Sprint
7 x Hang Snatch 
9 x Ring Dips 
11 x Lateral Med Ball Wall Throws   (11 x each side)
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Monday, June 10, 2013

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Strength:
Bench Press  8@70%, 6@75%, 6@85% (<3mos 3 x 10)
 
Conditioning:
2 x 6 min AMRAP
AMRAP1
5 x Bulgarian Split Squat (5x each leg) 
30 x DU’s 
 
2 Min Rest
 
AMRAP2
 7x Elevated Push-Ups – Feet on Med ball 
14 x V ups 
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Friday, June 7, 2013

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Strength: Deadlifts-8@70%, 8@75%, 6@85%
Then

Every 30 Seconds on the 30 Seconds for 10 minutes of:
5 Deadlifts (185/135)
10 Burpees

*Athletes will alternate back and forth from Deadlifts to Burpees. They will have 30 seconds to perform 5 deadlifts. The remaining time is their rest. They then will have 30 seconds to perform 10 burpees and the remaining time is their rest. They will continue to go back and forth until the 10 minutes is up.

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Thursday, June 6, 2013

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Strength: Strict Press- 8@70%, 8@75%, 6@85%

                                                Then

Teams of 2

4 Min Amrap of:

10 Overhead Squats/Front Plank

1 min rest

4 Min Amrap of:

10 Weighted Abmat/Squat Hold

1 min rest

4 Min Amrap of:

10 Jumping Squats/6 Inch leg lift holds

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Wednesday, June 5, 2013

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Cash In- 800 Meter Run

Then:

3 Rounds of:

100 Meter Farmer Carry

50 Meter Bear Crawls

2 Wall Climbs

Cash Out-800 Meter Run

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Tuesday, June 4, 2013

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Every Minute On The Minute for 8 minutes of:

                                1 Squat Clean and 3 Front Squats @ Aprox. 75%-85% of 1RM

3 Minute Rest

 

                Then:

                                12 Min AMRAP of:

8 Wallballs

200 meter run

2 Turkish Get Ups (Each Arm)

100 meter run

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Monday, June 3, 2013

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Hero WOD day:  Athletes will pick one of the following hero WODs to do. 

A– “Hansen”                                                                                    B—“Roy”

>5 Rounds of:                                                                                       5 Rounds of:

30 KB Swings                                                                                      15 Deadlifts

30 Burpees                                                                                         20 Box Jumps

30 Abmat                                                                                             25 Pull-Ups

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Friday May 31, 2013

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Friday  May 31, 2013

Strength:

                        Front Squats: 10@65%, 8@70%, 8@75% w/o rest 10@45%

WOD:                      

                                    “2 Times 2 Equals Fun”

Teams of 2

40 Wall balls

30 Power Cleans

20 Sledgehammer strikes

10 Rope Climbs or Cargo net climbs

*Two for two reps for each of the movements.  Example- Joe does two wallballs, Bob does two wallballs, Joe does two wallballs until they get to the total number of reps.  This will be done for all ...

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Thursday May 30, 2013

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Thursday   May 30, 2013

“Regional WOD with a twist”

                         Cash In- 100 Double Unders (3:1)

Then

4 Rounds of:

10 Handstand Push-Ups

10 Toes 2 bar

10 Shoulder 2 Overhead

Cash Out- 100 meter lunge

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Wednesday, May 29, 2013

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Wednesday, May 29, 2013

Strength: Bench Press  10@65%, 8@75%, 8@80% then w/o rest 10@40%

WOD:

5 Min Amrap of:

10 Floor Press with DBs

10 DB Thrusters

1 Min Rest

5 Min Amrap of:

10 Single Arm KB Swings (5 each arm)

10 Step Back Lunges with KB (5 each leg)

1 Min Rest

5 Min Amrap of

10 Slamball w/ no push up burpees

10 Ring Dips

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